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



Pistol Practice or 1 Legged Box Squat

(Aim for at least 15-20 on each leg)




AMRAP in 15 Minutes

6 Kettlebell Push Press

9 Push Ups

12 Air Squats





5x5 Overhead Pull Over Sit Up

5x5 Deck Squat Sit up




Wall Splits Practice
(alternate between the right and the left leg, try to hold for 30 seconds minimum on each leg for 2 rounds)



Congratulations! You have reached the end of this 12-week program. If you have stuck with the program all the way through, you will notice the improvement in your handstand practice. From here, when it comes to hanstands, you can look forward to attempting free form handstands as the next logical leap in skill building. But so far, it's like riding a bike, once you have mastered the handstand, it stays with you.


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