Bodyweight Workout: Cycle 7, Week 2, Day 2
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 2, Day 2
x10 Bodyweight Windmill to right
x10 Walkouts to fingers
x10 Bodyweight Windmill to the left
x10 Spiderman Crawl
x10 Flying Lunges
x10 Knee to Elbow Push Up
x10 Horse Stand Squats
x10 Prisoner Sit Up, with hands behind head or in pistol grip
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank
Standing Forward Bend
Tuck Hold on Block or Paralettes
1 Minute Each
Double Pigeon Right
Hamstring Stretch to Splits on Right
Double Pigeon Left
Hamstring Stretch to Splits on Left