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 8, Day 3

Breaking Muscle Shop

4x30 Seconds of Scorpions


4x30 Bear Crawls


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




Split Squat on each side
Diamond Push Up or Clapping Push up
Dragon Flags




1 Minute Each:
Crow Pose *5 slow breaths or a few attempts
Center Splits



Handstand Kickups to Hold or Max Hold
Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths
Seated Forward Fold