• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
    • Equipment
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Workouts

The Handstand Builder For Women: Day 1/3, Week 9

Be prepared for some of heavy breathing of the exhausted kind with kettlebells and burpees competing to take you down.

Mindith Rahmat

Written by Mindith Rahmat Last updated on April 30, 2017

Workouts

A:

10 Burpees
20 Kettlebell Overhead Squats
10 Burpees
20 Kettlebell Swings
10 Burpees
20 Kettlebell Overhead Squats
10 Burpees
20 Kettlebell Swings

B:

Tabata Mash Up
½ Turkish Get Up
Plank Hold

C:

Workouts

A:

10 Burpees
20 Kettlebell Overhead Squats
10 Burpees
20 Kettlebell Swings
10 Burpees
20 Kettlebell Overhead Squats
10 Burpees
20 Kettlebell Swings

B:

Tabata Mash Up
½ Turkish Get Up
Plank Hold

C:

Calming Hamstring Vinyasa

Long Holding Downward Dog

Find downward dog by placing your hands shoulder width and feet hip width apart. Begin to wrap your shoulder blades around toward your armpits. Stay here for 2-3 minutes listening to your breath and holding downward dog.

Lunge into Hamstring Opener

From downward dog pose extend your right leg back behind you and swing it through to a deep lunge pose. Stay in the pose for 5-10 deep breaths. Next move into a deep hamstring opener by straightening the front leg right leg.

Drop the head down towards the front right knee and relax the head and neck. Feel a deep opening in the hamstring and glutes as you deepen your breath, holding for 5-10 breaths. Come back to down dog and repeat on the left side. Depending on your energy level you can repeat this series 3-5 round on each sides.

Upward Dog Vinyasa

Start by lying on your belly and begin to stretch your legs back, placing the tops of your feet on the floor. As you inhale press your hands firmly into the floor, straighten your arms, and lift your torso.

Try to press the tailbone toward the pubis and and gently firm the buttocks. As you take in each inhale lift through the top of the sternum and feel the heart open. Hold here for 5-10 breaths. Repeat the pose for 5 rounds.

Long Holding Seated Forward Bend

Come to a seated forward bend with the legs extended out in front of the body. Gently fold over into a forward bend as you lengthen and extend with each breath. Close your eyes and hold for 5 minutes.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

View All Articles

Recommended Articles

Chris Hemsworth Minimal Equipment Workout August 2022
Check Out Chris Hemsworth’s Minimal Equipment Workout on a Naval Ship
fouralarmworkout
The Four Alarm Workout For Powerful, Portable Fitness
wallsplitsyoga
The Handstand Builder For Women: Day 3/3, Week 12
forearmhandstand
The Handstand Builder For Women: Day 2/3, Week 12

Primary Sidebar

Latest Articles

Phillip Herndon Squats 412.7 Kilograms (910 Pounds) For New Massive Personal Record

Justin Medeiros Walks Through a Full Tour of His Home Gym Before CrossFit Season

Powerlifter Jimmy Kolb Logs 612.5-Kilogram (1,350.3-Pound) Equipped Bench Press World Record

The Ultimate Back and Biceps Workout for Every Lifter From Beginner to Advanced

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About