Flexibility, Agility and Recovery with Natural Movement

Mindith Rahmat

Founder

Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

This cycle of bodyweight workouts will focus on flexibility, agility, and recovery. All workouts in this cycle are twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.

 

Mobility Before Workout:

  • Hip Circles 5 in each direction
  • Hip Rotation on All Fours *3-5 on each side
  • Toes Stretch Hold 30 Seconds x2
  • From Standing to Squat and Hold for 30 Seconds x4
  • Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom
  • Toe Squat 30 Seconds x2
  • Scorpion x5 on each side
  • Supine Shoulder Opening x 30 Seconds on Each Side
  • Up Dog to Down Dog x 5-10

Week 1, Day 1

3x

  • 20 Body Weight Squats
  • 20 Body Weight Walking Lunges Right and Left
  • 10 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout

  • 1/2 Split Right Side 1 minute
  • 1/2 Split Left Side 1 minute
  • Double Pigeon Right Side
  • Double Pigeon Left Side

 

Day 2

Workout:

5 rounds:

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Happy Baby 1 Minute
  • Supine Eagle Pose Right Side 1 Minute
  • Happy Baby 1 Minute
  • Supine Eagle Pose Left Side 1 Minute

 

Day 3

4 Rounds:

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands behind head or hands in pistol grip

 

Mobility after Workout:

  • Frog Pose at Wall 2 Minutes
  • Wide Legged Pose at Wall 1 Minute
  • Legs up Wall 5 Minutes

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 2, Day 1

3 rounds:

  • 20 Body Weight Squats
  • 20 Body Weight Walking Lunges Right and Left
  • 10 Push-Ups

 

4 rounds:

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

  • 1/2 Split Right Side 1 minute
  • 1/2 Split Left Side 1 minute
  • Double Pigeon Right Side
  • Double Pigeon Left Side

 

4 rounds:

  • 30 seconds of Side Plank
  • 30 seconds of Bridge

 

Day 2

5 rounds:

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

 

Mobility after Workout:

  • Happy Baby 1 Minute
  • Supine Eagle Pose Right Side 1 Minute
  • Happy Baby 1 Minute
  • Supine Eagle Pose Left Side 1 Minute

 

Day 3

4 Rounds:

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Frog Pose at Wall 2 Minutes
  • Wide Legged Pose at Wall 1 Minute
  • Legs up Wall 5 Minutes

 

Click on the number below that corresponds to the week of training you're in.

 

 

 

Week 3, Day 1

3 rounds:

  • 20 Body Weight Squats
  • 20 Body Weight Walking Lunges Right and Left
  • 10 Push-Ups

 

4 rounds:

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

 

  • 1/2 Split Right Side 1 minute
  • 1/2 Split Left Side 1 minute
  • Double Pigeon Right Side
  • Double Pigeon Left Side

 

4 rounds:

  • 30 seconds of Side Plank
  • 30 seconds of Bridge

Day 2

Workout:

5 rounds:

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Happy Baby 1 Minute
  • Supine Eagle Pose Right Side 1 Minute
  • Happy Baby 1 Minute
  • Supine Eagle Pose Left Side 1 Minute

 

Day 3

4 Rounds:

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands behind head or hands in pistol grip

 

Mobility after Workout:

 

  • Frog Pose at Wall 2 Minutes
  • Wide Legged Pose at Wall 1 Minute
  • Legs up Wall 5 Minutes

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 4, Day 1

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

 

  • Full Split 1 minute
  • Single Pigeon Right Side 1 Minute
  • Full Split 1 minute
  • Single Pigeon Left Side 1 Minute

 

 

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

 

Mobility after Workout:

Half Happy Baby 1 Minute

  • Supine Splits 30 Seconds
  • Half Happy Baby 1 Minute
  • Supine Splints 30 Seconds
  • Cobblers Pose 1 Minute

 

Day 3

Workout:

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Frog Pose 2 Minutes
  • Wide Legged Pose Forward Bend 1 Minute
  • Child's Pose 1 Minute

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 5, Day 1

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

  • Full Split 1 minute
  • Single Pigeon Right Side 1 Minute
  • Full Split 1 minute
  • Single Pigeon Left Side 1 Minute

 

Day 2

5x

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

 

Mobility after Workout

  • Half Happy Baby 1 Minute
  • Supine Splits 30 Seconds
  • Half Happy Baby 1 Minute
  • Supine Splints 30 Seconds
  • Cobblers Pose 1 Minute

 

Day 3

4x

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • 5 Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit ups *with hands behind head or hands in pistol grip

 

Mobility after Workout:

  • Frog Pose 2 Minutes
  • Wide Legged Pose Forward Bend 1 Minute
  • Child's Pose 1 Minute

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 6, Day 1

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

  • Full Split 1 minute
  • Single Pigeon Right Side 1 Minute
  • Full Split 1 minute
  • Single Pigeon Left Side 1 Minute

 

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

 

Mobility after Workout:

  • Half Happy Baby 1 Minute
  • Supine Splits 30 Seconds
  • Half Happy Baby 1 Minute
  • Supine Splits 30 Seconds
  • Cobblers Pose 1 Minute

 

Day 3

Workout:

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Frog Pose 2 Minutes
  • Wide Legged Pose Forward Bend 1 Minute
  • Child's Pose 1 Minute

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 7, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

 

Day 2

5x

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

 

Mobility After Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute

 

Day 3

Workout:

4x

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • 10 Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands with behind head or hands in pistol grip

 

Mobility After Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 8, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

 

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

 

Mobility After Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute

 

Day 3

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

 

Mobility After Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 9, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

 

Day 2

5x

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute

 

Day 3

4x

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands with behind head or hands in pistol grip

 

Mobility after Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 10, Day 1

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

 

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

 

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

 

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

 

Day 3

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 11, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

 

Day 2

5x

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute

 

Day 3

Workout:

4x

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands with behind head or hands in pistol grip

 

Mobility after Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 12, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler's Pose 1 Minute

Splits 2 Minutes on Left Side

 

Day 2

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

 

Mobility after Workout

Single Pigeon on Right Side 2 Minutes

King Pigeon on the Right Side 1 Minute

Single Pigeon on Left Side 2 Minutes

King Pigeon on the Left Side 1 Minute

 

Day 3

Workout:

4x

  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups

 

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler's Pose 1 Minute

Splits 2 Minutes on Left Side

 

Click on the number below that corresponds to the week of training you're in.

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