Inversions, Flexibility, and Strength Training With Parallettes

Mindith Rahmat

Founder

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

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 1, Day 1

Bodyweight Workout Baseline Test
You will need a stopwatch, tape measure, wall space and possibly a partner for this test.

 

Warm up as needed

 

  • Max Strict Pull Ups in 1 minute (record number of pull ups)
  • Max L Sit/ Max Tuck (record max hold time)
  • Max Strict Push Ups in 1 minute (record number of push ups)
  • Max Bodyweight Squats in 2 minutes (record number of squats)
  • Max Sit Ups in 2 minutes (record number of sit ups - feet must be anchored)
  • Max Handstand Hold (record max hold time)
  • Splits (record depth of right and left side split)
  • Seated Forward Bend Sit and Reach (touch toes and beyond record measurement)
  • Center Split (record depth of split)

 

Record your score - you will have three attempts to test these skills in this 12 week cycle.

 

Day 2

You will need two blocks or paralettes, a ruler or tape measure, a stopwatch, a wall space and a yoga strap or belt.

 

A. 5x10 Close Grip Push Up
5x30 Seconds Cossack Squat

B. 3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

 

C. 4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

 

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

 

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

 

Day 3

A.
5 Rounds:

3x Down Dog to Updog Stretch

10 x Squat Jumps

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

10 x Burpee
Rest 1 minute between

 

B.
Wall Walkout to Bridge x 5

 

Finisher

1x

1 Minute Each

Headstand

Forward Bend

Squat

1x

1 Minute Each

Handstand

Child’s Pose

Frog Pose

1x

Max L-sit

 

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

 

 

Week 2, Day 1

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

 

B.
3 Rounds
30 Seconds Spiderman Push Up Right Side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups Left Side
30 Seconds Janda Sit ups

 

C.
3 Rounds
1 minute of Alternating Air Squat with a Kick
5 Pull Ups
20 seconds RKC Plank

 

D.
3 Rounds
1 minute Burpees with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 Minute Double Raised Legs

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

4x

30 Seconds ***of accumulated time

Tuck Hold on Blocks or Parallettes

 

Day 2

A.

5 Rounds:

x10 Squat

x10 Bodyweight Windmill to right

x10 Walkouts to fingers
x10 Bodyweight Windmill to the left
x10 Spiderman Crawl

x10 Flying Lunges

x10 Knee to Elbow Push Up
x10 Horse Stand Squats
x10 Prisoner Sit Up, with hands behind head or in pistol grip

x10 Scorpions

 

B.

4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

 

Finisher

4 Rounds:

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

 

1 Round:

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

 

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

 

 

Week 3, Day 1

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

B.

3 Rounds:
1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Alternating Abdominal Bicycles

 

C.

3 Rounds:

30 seconds Handstand Hold
30 seconds Air Squats

1 minute Double Raised legs

 

D.

4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

 

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

4x

30 Seconds ***of accumulated time

Tuck Hold on Blocks or Paralettes

 

Day 2

A.

5x

25 Squats

15 Dips

25 Sit Ups

15 Push Ups

 

B.

4x
20 Side Jumps
15 Squats
20 Bicycles

15 Swimmers

 

C.

3x
15 Burpees

10 Squats

15 Spidermen

10 1-arm Push Ups * or modification

 

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

 

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

 

Day 3

5 Rounds:

3x Down Dog to Updog Stretch

10 x Squat Jumps

1x Crow pose hold 5 Breaths

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

10 x Burpee
Rest 2 Minutes Between Rounds

 

Wall Walkout to Bridge x 5

Finisher

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

 

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

 

 

Week 4, Day 1

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

 

B.
4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Side Plank Hold Right and Left Sides
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

 

C.
5x5 Push Up
5x5 Pull Up
5x15 Prisoner Sit Up

Finisher

3x

Headstand 10 breaths

Crow 5 Breaths

Squat Hold 1 Minute

Child’s Pose 10 breaths

2x

30 Seconds Each

Standing Splits Hold Right Side

Squat Hold on Toes

Standing Splits Hold Left Side

 

Day 2

A.

5 Rounds
5 Raised One Arm Push Up with Medicine Ball/Kettlebell
10 Bridges
15 Air Squats
20 Kimura Sit Ups

 

B.

3 Rounds
30 seconds Plank to Push Up
30 seconds Mountain Climbers
30 seconds Side Plank Hold Right and Left Sides
Rest 20 seconds between rounds

 

C.
4 Rounds
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

 

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

 

Day 3

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

 

B.
5x30 Seconds Cossack Squat
5x 30 Seconds Bodyweight Windmill

 

C.

3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

 

D.

4 Rounds:
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

 

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

 

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

 

 

Week 5, Day 1

A.

4x30 1/2 Get Up

4x20 Seconds RKC Plank

 

B.

1 Attempt
Max Push Ups
Max Pull Ups

 

C.

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

D.

5x5
Split Squat on each side
Diamond Push Up
Dragon Flags
Bridge

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

 

Day 2

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

 

A.

15 Alternating Back Lunges

15 Push-ups

15 Mountain Climbers

15 Push-Ups

 

B.

10 Alternating Side Lunges

10 Dive Bombers
15 Mountain Climbers

10 Dive Bombers

 

C.

5 Pistols

5 Handstand Push-ups or Handstand Hold 1 minute

15 Mountain Climbers

5 Handstand Push-ups or Handstand Hold 1 minute
Pistols

 

Finisher

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

 

Day 3

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

 

B.

Tabata
Horse Stance Squats
Dragon Flags
Hindu Push Ups
Bridges

 

C.

4 Rounds
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

 

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

 

 

Week 6, Day 1

Bodyweight Workout Baseline Test Attempt 2

 

You will need a stopwatch, tape measure, wall space and possibly a partner for this test.

 

Warm up as needed

  • Max Strict Pull Ups in 1 minute (record number of pull ups)
  • Max L Sit/ Max Tuck (record max hold time)
  • Max Strict Push Ups in 1 minute (record number of push ups)
  • Max Bodyweight Squats in 2 minutes (record number of squats)
  • Max Sit Ups in 2 minutes (record number of sit ups ** feet must be anchored)
  • Max Handstand Hold (record max hold time)
  • Splits (record depth of right and left side split)
  • Seated Forward Bend Sit and Reach (touch toes and beyond record measurement)
  • Center Spilt (record depth of split)

**Enter your score in the comments section - you will have three attempts to test these skills in this 12 week cycle.

 

Day 2

A.

5x

25 Squats

15 Dips

25 Sit-ups

15 Push-ups

 

B.

4x
20 Side-jumps
15 Squats
20 Bicycles

15 Swimmers

 

C.

3x
15 Burpees

10 Squats

15 Spidermen

10 1-arm Push-ups *or modification

 

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

 

Day 3

A.

4x30 Scorpion Progressions

4x20 RKC Plank

 

B.

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

C.

5x5
Split Squat on both sides
Diamond Push Up or Advanced Variation
Dragon Flags
Bridge

Finisher

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

 

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

 

 

Week 7, Day 1

5x5 Pull Ups

 

3 Rounds:
30 Seconds Spiderman Crawl
30 Seconds Janda Sit Ups
30 Seconds Cossack Stretch
30 Seconds Spiderman Crawl

 

4 Rounds:
1 minute of Alternating Air Squat with a Kick
20 seconds RKC Plank

 

3 Rounds:
1 minute Burpee, with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 Minute Double Raised Legs

 

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

 

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

 

Day 2

5x10 Close Grip Push Up
5x30 Seconds Cossack Squat

 

3 Rounds
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

 

4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

 

Finisher

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

 

Day 3

5x10 Close Grip Push Up
5x30 Seconds Cossack Squat

 

3 Rounds
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

 

4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

 

Finisher

3x

Headstand 10 breaths

Crow 5 Breaths

Squat Hold 1 Minute

Child’s Pose 10 breaths

 

2x

30 Seconds Each

Standing Splits Hold Right Side

Squat Hold on Toes

Standing Splits Hold Left Side

 

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

 

 

Week 8, Day 1

3x Down Dog to Updog Stretch

 

10 x Squat Jumps

10 x Hindu Push Ups

10 x Superman

10 x Deck Squats

10 x Spiderman Push Ups

10 x Inchworm

10 x 1 Leg Deadlift *(on each leg)

10 x Burpee
Rest 1 Minute Between Rounds

 

Wall Walkout to Bridge x 5

 

Finisher

 

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

 

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

 

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
Pistols

 

Finisher

 

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

 

2 Minutes Each
Pigeon Pose on Right Side
Splits on Right Side
Pigeon Pose on Right Side
Splits on Left Side

 

Day 3

4x30 Seconds of Scorpions

 

4x30 Bear Crawls

 

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

 

5x5

 

Split Squat on each side
Diamond Push Up or Clapping Push up
Dragon Flags
Bridge

 

Finisher

 

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

 

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

 

 

Week 9, Day 1

1 Attempt:

 

Max Push Ups
Max Pull Ups

 

3 Rounds
30 Seconds Cossack Squat
30 Seconds Janda Sit Ups
30 Seconds Bannana Rolls
30 Seconds Janda Sit ups

 

4 Rounds
1 minute of Alternating Air Squat with a Kick
20 seconds RKC Plank

 

3 Rounds
1 minute Burpee, with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 minute Double Raised Legs

 

Finisher

 

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

 

2 Minutes Each
Pigeon Pose on Right Side
Splits on Right Side
Pigeon Pose on Right Side
Splits on Left Side

 

Day 2

5x

25 Squats

15 Dips

25 Sit-ups

15 Push-ups

 

4x

20 Side-jumps

15 Squats

20 Bicycles

15 Swimmers

 

3x

15 Burpees

10 Squats

15 Spiderman

10 1-arm Push-ups *or modification

 

Finisher

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

 

Day 3

5x10 Close Grip Push Up
5x30 Seconds Cossack Squat

 

3 Rounds

 

1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

 

4 Rounds

 

1 Minute of Frog Lunges
1 Minute of Scorpion Progressions

 

Finisher

 

3x
Headstand 10 breaths
Crow 5 Breaths
Squat Hold 1 Minute
Child’s Pose 10 breaths

 

2x

 

30 Seconds Each
Standing Splits Hold Right Side
Squat Hold on Toes
Standing Splits Hold Left Side

 

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

 

 

 

Week 10, Day 1

5 Rounds:
3x Down Dog to Updog Stretch
10 x Squat Jumps
10 x Hindu Push Ups
10 x Superman
10 x Deck Squats
10 x Spiderman Push Ups
10 x Inchworm
10 x 1 Leg Deadlift *(on each leg)
10 x Burpee

 

5x Wall Walkout to Bridge

 

Finisher:
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

 

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
Pistols

 

Finisher
2x
1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

 

4x
30 Seconds *of Accumulated Time
Tuck Hold on Blocks or Paralettes

 

Day 3

5x30 Seconds of Scorpions
5x30 Seconds of Mountain Climbers

 

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

 

5x5
Split Squat on both sides
Diamond Push Up
Dragon Flags
Bridge

 

Finisher
1x
1 Minute Each
Headstand
Forward Bend
Squat

 

1x
1 Minute Each
Handstand
Child’s Pose
Frog Pose

 

1x
Max L-sit

 

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

 

 

Week 11, Day 1

1 Attempt:
Max Push Ups
Max Pull Ups

 

Rest as Needed

 

3 Rounds
30 Seconds of Air Squats
30 Seconds Spiderman Push Up Right Side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups Left Side
30 Seconds Janda Sit ups

 

4 Rounds
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

 

Finisher
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

 

 

Day 2

5x
25 Squats
15 Dips
25 Sit-ups
15 Push-ups

 

4x
20 Side-jumps
15 Squats
20 Bicycles
15 Swimmers

 

3x

15 Burpees
10 Squats
15 Spidermen
10 1-arm Push-ups *or modification

 

Finisher
2x
1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

 

4x

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

 

Day 3

5x10 Close Grip Push Up
5x30 Seconds Cossack Squat

 

3 Rounds
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

 

4 Rounds

1 Minute of Frog Lunges
1 Minute of Scorpion Progressions

 

Finisher
1x
1 Minute Each
Headstand
Forward Bend
Squat

 

1x

1 Minute Each
Handstand
Child’s Pose
Frog Pose

 

1x
Max L-sit

 

 

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

 

 

Week 12, Day 1

Bodyweight Workout Baseline Test Attempt 3

 

You will need a stopwatch, tape measure, wall space and possibly a partner for this test.

 

Warm up as needed.

 

  • Max Strict Pull Ups in 1 minute (record number of pull ups)
  • Max L Sit/ Max Tuck (record max hold times)
  • Max Strict Push Ups in 1 minute (record number of push ups)
  • Max Bodyweight Squats in 2 minutes (record number of squats)
  • Max Sit Ups in 2 minutes (record number of sit ups ** feet must be anchored)
  • Max Handstand Hold (record max hold time)
  • Splits (record depth of right and left side split)
  • Seated Forward Bend Sit and Reach (touch toes and beyond record measurement) Center Split (record depth of split)

 

Day 2

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

 

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 Pistols

 

Finisher

 

2x
1 Minute Each
Wall Splits to Each Side
Forward Bend
Hamstring Stretch on Each Leg

4x
30 Seconds *of Accumulated Time
Tuck Hold on Blocks or Paralettes

 

Day 3

4x30 Seconds of Scorpions
4x1 Roll to Squat

 

3x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

 

5x5
Split Squat on each side
Diamond Push Up
Dragon Flags
Bridge

 

Finisher
1x
1 Minute Each
Headstand
Forward Bend
Squat

 

1x
1 Minute Each
Handstand
Child’s Pose
Frog Pose

 

1x
Max L-sit

 

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

 

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