Inversions, Flexibility, and Strength Training With Parallettes

Week 1, Day 1

Bodyweight Workout Baseline Test
You will need a stopwatch, tape measure, wall space and possibly a partner for this test.

Warm up as needed

• Max Strict Pull Ups in 1 minute (record number of pull ups)
• Max L Sit/ Max Tuck (record max hold time)
• Max Strict Push Ups in 1 minute (record number of push ups)
• Max Bodyweight Squats in 2 minutes (record number of squats)
• Max Sit Ups in 2 minutes (record number of sit ups – feet must be anchored)
• Max Handstand Hold (record max hold time)
• Splits (record depth of right and left side split)
• Seated Forward Bend Sit and Reach (touch toes and beyond record measurement)
• Center Split (record depth of split)

Record your score – you will have three attempts to test these skills in this 12 week cycle.

Day 2

You will need two blocks or paralettes, a ruler or tape measure, a stopwatch, a wall space and a yoga strap or belt.

A. 5×10 Close Grip Push Up
5×30 Seconds Cossack Squat

B. 3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

C. 4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

Day 3

A.
5 Rounds:

3x Down Dog to Updog Stretch

10 x Squat Jumps

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

Finisher

1x

1 Minute Each

Headstand

Forward Bend

Squat

1x

1 Minute Each

Handstand

Child’s Pose

Frog Pose

1x

Max L-sit

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.
3 Rounds
30 Seconds Spiderman Push Up Right Side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups Left Side
30 Seconds Janda Sit ups

C.
3 Rounds
1 minute of Alternating Air Squat with a Kick
5 Pull Ups
20 seconds RKC Plank

D.
3 Rounds
1 minute Burpees with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 Minute Double Raised Legs

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

4x

30 Seconds ***of accumulated time

Tuck Hold on Blocks or Parallettes

Day 2

A.

5 Rounds:

x10 Squat

x10 Bodyweight Windmill to right

x10 Walkouts to fingers
x10 Bodyweight Windmill to the left
x10 Spiderman Crawl

x10 Flying Lunges

x10 Knee to Elbow Push Up
x10 Horse Stand Squats
x10 Prisoner Sit Up, with hands behind head or in pistol grip

x10 Scorpions

B.

4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

4 Rounds:

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

1 Round:

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.

3 Rounds:
1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Alternating Abdominal Bicycles

C.

3 Rounds:

30 seconds Handstand Hold
30 seconds Air Squats

1 minute Double Raised legs

D.

4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

4x

30 Seconds ***of accumulated time

Tuck Hold on Blocks or Paralettes

Day 2

A.

5x

25 Squats

15 Dips

25 Sit Ups

15 Push Ups

B.

4x
20 Side Jumps
15 Squats
20 Bicycles

15 Swimmers

C.

3x
15 Burpees

10 Squats

15 Spidermen

10 1-arm Push Ups * or modification

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

Day 3

5 Rounds:

3x Down Dog to Updog Stretch

10 x Squat Jumps

1x Crow pose hold 5 Breaths

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

10 x Burpee
Rest 2 Minutes Between Rounds

Wall Walkout to Bridge x 5

Finisher

3x:

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x:

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.
4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Side Plank Hold Right and Left Sides
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

C.
5×5 Push Up
5×5 Pull Up
5×15 Prisoner Sit Up

Finisher

3x

Headstand 10 breaths

Crow 5 Breaths

Squat Hold 1 Minute

Child’s Pose 10 breaths

2x

30 Seconds Each

Standing Splits Hold Right Side

Squat Hold on Toes

Standing Splits Hold Left Side

Day 2

A.

5 Rounds
5 Raised One Arm Push Up with Medicine Ball/Kettlebell
10 Bridges
15 Air Squats
20 Kimura Sit Ups

B.

3 Rounds
30 seconds Plank to Push Up
30 seconds Mountain Climbers
30 seconds Side Plank Hold Right and Left Sides
Rest 20 seconds between rounds

C.
4 Rounds
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

Day 3

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.
5×30 Seconds Cossack Squat
5x 30 Seconds Bodyweight Windmill

C.

3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

D.

4 Rounds:
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

A.

4×30 ½ Get Up

4×20 Seconds RKC Plank

B.

1 Attempt
Max Push Ups
Max Pull Ups

C.

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

D.

5×5
Split Squat on each side
Diamond Push Up
Dragon Flags
Bridge

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

Day 2

4 Rounds of Each Set (rest as Needed Between Sets):

A.

15 Alternating Back Lunges

15 Push-ups

15 Mountain Climbers

15 Push-Ups

B.

10 Alternating Side Lunges

10 Dive Bombers
15 Mountain Climbers

10 Dive Bombers

C.

5 Pistols

5 Handstand Push-ups or Handstand Hold 1 minute

15 Mountain Climbers

5 Handstand Push-ups or Handstand Hold 1 minute
Pistols

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Day 3

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.

Tabata
Horse Stance Squats
Dragon Flags
Hindu Push Ups
Bridges

C.

4 Rounds
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

Bodyweight Workout Baseline Test Attempt 2

You will need a stopwatch, tape measure, wall space and possibly a partner for this test.

Warm up as needed

• Max Strict Pull Ups in 1 minute (record number of pull ups)
• Max L Sit/ Max Tuck (record max hold time)
• Max Strict Push Ups in 1 minute (record number of push ups)
• Max Bodyweight Squats in 2 minutes (record number of squats)
• Max Sit Ups in 2 minutes (record number of sit ups ** feet must be anchored)
• Max Handstand Hold (record max hold time)
• Splits (record depth of right and left side split)
• Seated Forward Bend Sit and Reach (touch toes and beyond record measurement)
• Center Spilt (record depth of split)

**Enter your score in the comments section – you will have three attempts to test these skills in this 12 week cycle.

Day 2

A.

5x

25 Squats

15 Dips

25 Sit-ups

15 Push-ups

B.

4x
20 Side-jumps
15 Squats
20 Bicycles

15 Swimmers

C.

3x
15 Burpees

10 Squats

15 Spidermen

10 1-arm Push-ups *or modification

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

Day 3

A.

4×30 Scorpion Progressions

4×20 RKC Plank

B.

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

C.

5×5
Split Squat on both sides
Diamond Push Up or Advanced Variation
Dragon Flags
Bridge

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

5×5 Pull Ups

3 Rounds:
30 Seconds Spiderman Crawl
30 Seconds Janda Sit Ups
30 Seconds Cossack Stretch
30 Seconds Spiderman Crawl

4 Rounds:
1 minute of Alternating Air Squat with a Kick
20 seconds RKC Plank

3 Rounds:
1 minute Burpee, with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 Minute Double Raised Legs

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

Day 2

5×10 Close Grip Push Up
5×30 Seconds Cossack Squat

3 Rounds
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Day 3

5×10 Close Grip Push Up
5×30 Seconds Cossack Squat

3 Rounds
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

Finisher

3x

Headstand 10 breaths

Crow 5 Breaths

Squat Hold 1 Minute

Child’s Pose 10 breaths

2x

30 Seconds Each

Standing Splits Hold Right Side

Squat Hold on Toes

Standing Splits Hold Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

3x Down Dog to Updog Stretch

10 x Squat Jumps

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

10 x Burpee
Rest 1 Minute Between Rounds

Wall Walkout to Bridge x 5

Finisher

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Day 2

4 Rounds of Each Set (Rest 2 Minutes Between Sets):

15 Alternating Back Lunges
15 Push-ups
15 Mountain Climbers
15 Push-Ups

10 Alternating Side Lunges
10 Dive Bombers
15 Mountain Climbers
10 Dive Bombers

5 Pistols
5 Handstand Push-ups or Handstand Hold 1 minute
15 Mountain Climbers
5 Handstand Push-ups or Handstand Hold 1 minute
Pistols

Finisher

1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

2 Minutes Each
Pigeon Pose on Right Side
Splits on Right Side
Pigeon Pose on Right Side
Splits on Left Side

Day 3

4×30 Seconds of Scorpions

4×30 Bear Crawls

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

5×5

Split Squat on each side
Diamond Push Up or Clapping Push up
Dragon Flags
Bridge

Finisher

3x
1 Minute Each:
Squat
Crow Pose *5 slow breaths or a few attempts
Center Splits

3x

Handstand Kickups to Hold or Max Hold
Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths
Seated Forward Fold

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

1 Attempt:

Max Push Ups
Max Pull Ups

3 Rounds
30 Seconds Cossack Squat
30 Seconds Janda Sit Ups
30 Seconds Bannana Rolls
30 Seconds Janda Sit ups

4 Rounds
1 minute of Alternating Air Squat with a Kick
20 seconds RKC Plank

3 Rounds
1 minute Burpee, with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 minute Double Raised Legs

Finisher

1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

2 Minutes Each
Pigeon Pose on Right Side
Splits on Right Side
Pigeon Pose on Right Side
Splits on Left Side

Day 2

5x

25 Squats

15 Dips

25 Sit-ups

15 Push-ups

4x

20 Side-jumps

15 Squats

20 Bicycles

15 Swimmers

3x

15 Burpees

10 Squats

15 Spiderman

10 1-arm Push-ups *or modification

Finisher

3x 1 Minute Each Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x Handstand Kickups to Hold or Max Hold Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

Day 3

5×10 Close Grip Push Up
5×30 Seconds Cossack Squat

3 Rounds

1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

4 Rounds

1 Minute of Frog Lunges
1 Minute of Scorpion Progressions

Finisher

3x
Headstand 10 breaths
Crow 5 Breaths
Squat Hold 1 Minute
Child’s Pose 10 breaths

2x

30 Seconds Each
Standing Splits Hold Right Side
Squat Hold on Toes
Standing Splits Hold Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

5 Rounds:
3x Down Dog to Updog Stretch
10 x Squat Jumps
10 x Hindu Push Ups
10 x Superman
10 x Deck Squats
10 x Spiderman Push Ups
10 x Inchworm
10 x 1 Leg Deadlift *(on each leg)
10 x Burpee

5x Wall Walkout to Bridge

Finisher:
3x
1 Minute Each
Squat
Crow Pose *5 slow Breaths or a few attempts
Center Splits

3x
Handstand Kickups to Hold or Max Hold
Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths
Seated Forward Fold

Day 2

4 Rounds of Each Set (Rest 2 Minutes Between Sets):

15 Alternating Back Lunges
15 Push-ups
15 Mountain Climbers
15 Push-Ups

10Alternating Side Lunges
10 Dive Bombers
15 Mountain Climbers
10 Dive Bombers

5 Pistols
5 Handstand Push-ups or Handstand Hold 1 minute
15 Mountain Climbers
5 Handstand Push-ups or Handstand Hold 1 minute
Pistols

Finisher
2x
1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

4x
30 Seconds *of Accumulated Time
Tuck Hold on Blocks or Paralettes

Day 3

5×30 Seconds of Scorpions
5×30 Seconds of Mountain Climbers

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

5×5
Split Squat on both sides
Diamond Push Up
Dragon Flags
Bridge

Finisher
1x
1 Minute Each
Headstand
Forward Bend
Squat

1x
1 Minute Each
Handstand
Child’s Pose
Frog Pose

1x
Max L-sit

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

1 Attempt:
Max Push Ups
Max Pull Ups

Rest as Needed

3 Rounds
30 Seconds of Air Squats
30 Seconds Spiderman Push Up Right Side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups Left Side
30 Seconds Janda Sit ups

4 Rounds
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher
3x
1 Minute Each
Squat
Crow Pose *5 slow Breaths or a few attempts
Center Splits

3x
Handstand Kickups to Hold or Max Hold
Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths
Seated Forward Fold

Day 2

5x
25 Squats
15 Dips
25 Sit-ups
15 Push-ups

4x
20 Side-jumps
15 Squats
20 Bicycles
15 Swimmers

3x

15 Burpees
10 Squats
15 Spidermen
10 1-arm Push-ups *or modification

Finisher
2x
1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

4x

30 Seconds *of Accumulated Time
Tuck Hold on Blocks or Paralettes

Day 3