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 5, Day 2


4 Rounds of Each Set (rest as Needed Between Sets):



15 Alternating Back Lunges

15 Push-ups

15 Mountain Climbers

15 Push-Ups



10 Alternating 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


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