These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

 

This cycle of the bodyweight workout will focus on holds, strength, and flexibility using arm balances, inversions, and deep flexibility work. You will be able to measure your progress with three attempts at a baseline test in weeks 1, 6, and 12.

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

 

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 

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