Inversions, Flexibility, and Strength Training With Parallettes - Page 10

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 10, Day 1

5 Rounds:
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

 

5x Wall Walkout to 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

 

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

 

10Alternating 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
2x
1 Minute Each
Wall Splits to Each Side
Forward Bend 30 Seconds
Hamstring Stretch on Each Leg

 

4x
30 Seconds *of Accumulated Time
Tuck Hold on Blocks or Paralettes

 

Day 3

5x30 Seconds of Scorpions
5x30 Seconds of Mountain Climbers

 

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

 

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

 

Finisher
1x
1 Minute Each
Headstand
Forward Bend
Squat

 

1x
1 Minute Each
Handstand
Child’s Pose
Frog Pose

 

1x
Max L-sit

 

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

 

 

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