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 9, Day 1


1 Attempt:


Max Push Ups
Max Pull Ups


3 Rounds
30 Seconds Cossack Squat
30 Seconds Janda Sit Ups
30 Seconds Bannana Rolls
30 Seconds Janda Sit ups


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




1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg


2 Minutes Each
Pigeon Pose on Right Side
Splits on Right Side
Pigeon Pose on Right Side
Splits on Left Side