Inversions, Flexibility, and Strength Training With Parallettes - Page 2

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 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.

 

 

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