The Handstand Builder For Women: Day 2/3, Week 12

We are coming to the end of our challenge.

Written by Mindith Rahmat Last updated on Dec 6, 2022

Day 2 of 3: Week 12

4 Rounds on Each Arm

5 x 1 Arm Kettlebell Clean, Squat, and Press

10 x 1 Arm Kettlebell Overhead Walking Lunge

15 x Burpees

20 x Russian Twists

(Switch Arms After You Complete the Entire Set)

1 Minute Plank Hold

1 Minute Wall Handstand or Forearm Handstand

A Short Flow for Strength Athletes

Each pose 5 breaths unless otherwise indicated
This sequence will require wall space and a strap

Downward Dog stretch on wall

Shoulder Stretch using wall right side

Downward Dog stretch on wall

Shoulder Stretch using wall left side

Cows Face Pose with arm variation right side *Use strap

Downward Dog

Yogi Squat

Cows Face Pose with arm variation left side *Use strap

Downward Dog

Yogi Squat to Standing Forward Bend: 5 rounds

Mountain Pose

Side to side rotations of neck to right and left side

Shoulder Shrugs x5 rolls forward/backward

Standing Rotation Stretch side to side with relaxed arms

Standing Forward Bend with arms clasped

Seated Easy Twist to each side

Seated Stretches *rolling, flexing, rotating and stretching hands, fingers and wrists

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.

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