Inversions, Flexibility, and Strength Training With Parallettes - Page 8

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 8, Day 1

3x Down Dog to Updog Stretch

 

10 x Squat Jumps

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 1 Minute Between Rounds

 

Wall Walkout to Bridge x 5

 

Finisher

 

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 2

4 Rounds of Each Set (Rest 2 Minutes Between Sets):

 

15 Alternating Back Lunges
15 Push-ups
15 Mountain Climbers
15 Push-Ups

 

10 Alternating Side Lunges
10 Dive Bombers
15 Mountain Climbers
10 Dive Bombers

 

5 Pistols
5 Handstand Push-ups or Handstand Hold 1 minute
15 Mountain Climbers
5 Handstand Push-ups or Handstand Hold 1 minute
Pistols

 

Finisher

 

1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

 

2 Minutes Each
Pigeon Pose on Right Side
Splits on Right Side
Pigeon Pose on Right Side
Splits on Left Side

 

Day 3

4x30 Seconds of Scorpions

 

4x30 Bear Crawls

 

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

 

5x5

 

Split Squat on each side
Diamond Push Up or Clapping Push up
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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