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Workouts

The Handstand Builder For Women: Day 2/3, Week 7

Floor work with kettlebells adds an interesting twist to this workout.

Mindith Rahmat

Written by Mindith Rahmat Last updated on April 19, 2017

Day 2 of 3: Week 7

A1:

5×5 Seated Kettlebell Press (on each arm, in a wide legged seated position on the floor)

A2:

5×5 Clapping Push Ups

B:

4 x 400 meter Run/Row (rest as needed between efforts)

C:

2 Rounds (not for time)
5 Wall Squats
25 Dragon Flags

D:

Ready To Sweat Yoga Flow

Take your time to transition from each pose to the next. The poses are simple enough for even a relative newcomer to yoga, but the sequence is active enough to add a sweaty finish to the day’s work.

10x Cat/Cow
2x Salutation A Series
2x Sun Salutation B Series
Child’s Pose
Downward Dog *hold 10 breaths
Vinyasa
Right Side
High lunge
Warrior I – Warrior 2 – Warrior 3
Revolved Balancing Half Moon
Standing Splits
Vinyasa
Repeat on Left Side
High Lunge
Warrior I- Warrior 2- Warrior 3
Revolved Balancing Half Moon
Standing Splits
Vinyasa
Child’s Pose
Seated Twist to Right and Left
Legs up The Wall Pose
Savasana
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.

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