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 10, Day 2

4 Rounds of Each Set (Rest 2 Minutes Between Sets):


15 Alternating Back Lunges
15 Push-ups
15 Mountain Climbers
15 Push-Ups


10Alternating Side Lunges
10 Dive Bombers
15 Mountain Climbers
10 Dive Bombers


5 Pistols
5 Handstand Push-ups or Handstand Hold 1 minute
15 Mountain Climbers
5 Handstand Push-ups or Handstand Hold 1 minute


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


30 Seconds *of Accumulated Time
Tuck Hold on Blocks or Paralettes