Inversions, Flexibility, and Strength Training With Parallettes - Page 12

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 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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