Inversions, Flexibility, and Strength Training With Parallettes - Page 7

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 7, Day 1

5x5 Pull Ups

 

3 Rounds:
30 Seconds Spiderman Crawl
30 Seconds Janda Sit Ups
30 Seconds Cossack Stretch
30 Seconds Spiderman Crawl

 

4 Rounds:
1 minute of Alternating Air Squat with a Kick
20 seconds RKC Plank

 

3 Rounds:
1 minute Burpee, with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 Minute Double Raised Legs

 

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 2

5x10 Close Grip Push Up
5x30 Seconds Cossack Squat

 

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

 

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

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

 

Day 3

5x10 Close Grip Push Up
5x30 Seconds Cossack Squat

 

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

 

4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

 

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

 

Click on the number below that corresponds to the week of training you're in.

 

 

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