Bodyweight Workout: Cycle 9, Week 11, Day 1

This twelve-week cycle of bodyweight workouts will focus on core stability and overall strength, in order to build a strong foundation for strict pull ups.

These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

This twelve-week cycle will focus on core stability, overall body weight strength, and building a strong foundation for strict pull ups. A pull up bar will be required for this cycle. The workouts will be posted on Mondays, Wednesdays, and Fridays.

Week 11, Day 1


2 Rounds
1 minute squat-thrust-burpee
1 minute strict push ups
1 minute alternating abdominal bicycles

2 Rounds
30 seconds handstand hold
30 seconds air squats
1 minute double raised legs

2 Rounds
30 seconds of bird pickers right leg
30 seconds of bird pickers left leg
1 minute janda situps

2 Rounds
30 seconds plank to push up, with arm extension on right, then plank to push up with arm extension on left
30 seconds star jumps
1 minute alternating abdominal single leg lift twist

Rest 1 minute between rounds.