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 6, Day 3

 

A.

4x30 Scorpion Progressions

4x20 RKC Plank

 

B.

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds
 

C.

5x5
Split Squat on both sides
Diamond Push Up or Advanced Variation
Dragon Flags
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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