Inversions, Flexibility, and Strength Training With Parallettes - Page 9

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 9, Day 1

1 Attempt:

 

Max Push Ups
Max Pull Ups

 

3 Rounds
30 Seconds Cossack Squat
30 Seconds Janda Sit Ups
30 Seconds Bannana Rolls
30 Seconds Janda Sit ups

 

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

 

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 2

5x

25 Squats

15 Dips

25 Sit-ups

15 Push-ups

 

 

4x

20 Side-jumps

15 Squats

20 Bicycles

15 Swimmers

 

3x

15 Burpees

10 Squats

15 Spiderman

10 1-arm Push-ups *or modification

 

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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