Inversions, Flexibility, and Strength Training With Parallettes - Page 3

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 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.

 

 

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