Inversions, Flexibility, and Strength Training With Parallettes - Page 4

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 4, 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.
4 Rounds:
30 Seconds Side to Side Air Squats
30 Seconds Banana Roll (Hollow Rock to Superman Hold and Back)
30 Seconds Side Plank Hold Right and Left Sides
30 Seconds Spiderman Push Up
30 Seconds Reverse Plank

 

C.
5x5 Push Up
5x5 Pull Up
5x15 Prisoner Sit Up

Finisher

3x

Headstand 10 breaths

Crow 5 Breaths

Squat Hold 1 Minute

Child’s Pose 10 breaths

2x

30 Seconds Each

Standing Splits Hold Right Side

Squat Hold on Toes

Standing Splits Hold Left Side

 

Day 2

A.

5 Rounds
5 Raised One Arm Push Up with Medicine Ball/Kettlebell
10 Bridges
15 Air Squats
20 Kimura Sit Ups

 

B.

3 Rounds
30 seconds Plank to Push Up
30 seconds Mountain Climbers
30 seconds Side Plank Hold Right and Left Sides
Rest 20 seconds between rounds

 

C.
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

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

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.
5x30 Seconds Cossack Squat
5x 30 Seconds Bodyweight Windmill

 

 

C.

3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

 

D.

4 Rounds:
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

 

Finisher

3x

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

3x

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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