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 2



25 Squats

15 Dips

25 Sit-ups

15 Push-ups



20 Side-jumps

15 Squats

20 Bicycles

15 Swimmers



15 Burpees

10 Squats

15 Spiderman

10 1-arm Push-ups *or modification



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