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 7, Day 1

 

5x5 Pull Ups

 

3 Rounds:
30 Seconds Spiderman Crawl
30 Seconds Janda Sit Ups
30 Seconds Cossack Stretch
30 Seconds Spiderman Crawl

 

4 Rounds:
1 minute of Alternating Air Squat with a Kick 
20 seconds RKC Plank

 

3 Rounds:
1 minute Burpee, with alternating side jump to right and left 
1 minute Abdominal Around the Worlds 
1 Minute Double Raised Legs

 

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

 

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

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