The Handstand Builder For Women: Day 2/3, Week 12

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

These workouts are targeted at either beginner, intermediate, or advanced practioners. Just adjust weights so that you can complete all movements with good form. For the next 12 weeks we will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.


If you want to find Day 1 of Week 1 of this workout go here.


There are 3 workouts per week. The number of sets is outside of the bracket, and the number of reps indicated within with an "x" preceding. For example, 5(x5) means 5 sets of 5 reps. At the end of each workout we will end up with some yoga skill building or flows. These are there to provide both restoration post-workout, and to add flexibility and strength for continued progress.


As we go along, we will add movement videos and build up a library for future reference. Just go at your own pace. Use these workouts as a way to improve your own abilities to modify and adapt programming to your specific needs.


Day 2 of 3: Week 12



4 Rounds on Each Arm

5 x 1 Arm Kettlebell Clean, Squat, and Press

10 x 1 Arm Kettlebell Overhead Walking Lunge

15 x Burpees

20 x Russian Twists

(Switch Arms After You Complete the Entire Set)





1 Minute Plank Hold

1 Minute Wall Handstand or Forearm Handstand




A Short Flow for Strength Athletes


  • Each pose 5 breaths unless otherwise indicated
  • This sequence will require wall space and a strap


Downward Dog stretch on wall
Shoulder Stretch using wall right side
Downward Dog stretch on wall
Shoulder Stretch using wall left side
Cows Face Pose with arm variation right side *Use strap
Downward Dog
Yogi Squat
Cows Face Pose with arm variation left side *Use strap
Downward Dog
Yogi Squat to Standing Forward Bend: 5 rounds
Mountain Pose
Side to side rotations of neck to right and left side
Shoulder Shrugs x5 rolls forward/backward
Standing Rotation Stretch side to side with relaxed arms
Standing Forward Bend with arms clasped
Seated Easy Twist to each side
Seated Stretches *rolling, flexing, rotating and stretching hands, fingers and wrists


Malasana exercise, Garland pose

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