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

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

Written by Mindith Rahmat Last updated on Oct 20, 2021

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

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

2 Rounds (not for time)

5 Wall Squats

25 Dragon Flags

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

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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