Inversions, Flexibility, and Strength Training With Parallettes - Page 6

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 6, Day 1

Bodyweight Workout Baseline Test Attempt 2

 

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 time)
  • 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 Spilt (record depth of split)

**Enter your score in the comments section - you will have three attempts to test these skills in this 12 week cycle.

 

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

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

 

Day 3

A.

4x30 Scorpion Progressions

4x20 RKC Plank

 

B.

3 x 1 Minute Rounds:
Squat to Lunge Alternating Legs
Side Plank to Push Up
Abdominal Around the Worlds

C.

5x5
Split Squat on both sides
Diamond Push Up or Advanced Variation
Dragon Flags
Bridge

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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