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 11, 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 Spidermen
10 1-arm Push-ups *or modification


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