Inversions, Flexibility, and Strength Training With Parallettes - Page 11

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 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.

 

 

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