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.
