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 3



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.)


5x30 Seconds Cossack Squat
5x 30 Seconds Bodyweight Windmill



3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles



4 Rounds:
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions




1 Minute Each


Crow Pose *5 slow Breaths or a few attempts

Center Splits


Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold