The Handstand Builder For Women: Day 2/3, Week 4

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 4



Skill Work -Spend 10 minutes working on variations of handstand holds, kick ups, L handstand holds, and handstand push up progressions.








Push Ups
Pull Ups
Overhead Squats with Kettlebell (alternating arms for a total of 40-20-40 of OHS)




2 X Max Sit Ups in 2 minutes
Rest 2 Minutes




Triangle Vinyasa


Starting in mountain pose take 15 deep breaths to center yourself. Complete 3-5 sun salutations to warm the body.

From downward dog, bring the right leg through into a warrior pose. Hold warrior pose for 5 deep breaths. Move slowly into triangle pose by pressing both of your legs straight. Inhale as you lengthen through the spine, exhale as you slowly bend sideways, dropping your right hand down toward the right ankle. Try to lengthen through the body, while at the same time extending your left arm straight upwards the ceiling and your right arm down towards the ankle or floor. Repeat on the other side.

Triangle Vinyasa
Flow through down dog pose into upward dog pose, move into warrior pose for 5 breaths, and then open to triangle pose for 5 breaths. Keep this vinyasa flow moving, alternating sides for 10 rounds on each side.


The Handstand Builder For Women: Day 2/3, Week 4 - Workouts, yoga, strength and conditioning, bodyweight, Kettlebell, dumbbell, The Handstand Builder For Women

Depending on your energy level spend at least 10 minutes in meditation or savasana. 

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