Bodyweight Workout: Cycle 7, Week 4, Day 1
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 4, Day 1
Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Side Plank Hold Right and Left Sides
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank
5x5 Push Up
5x5 Pull Up
5x15 Prisoner Sit Up
Headstand 10 breaths
Crow 5 Breaths
Squat Hold 1 Minute
Child’s Pose 10 breaths
30 Seconds Each
Standing Splits Hold Right Side
Squat Hold on Toes
Standing Splits Hold Left Side