The Handstand Builder For Women: Day 3/3, Week 5

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 5



Accumulate 2 Minutes of Wall Supported Handstand Holds



For Time:


10-9-8-7-6-5-4-3-2-1- 1 Arm Clean, Press, and Overhead Squat with Kettlebell (alternating arms for each rep set)
1-2-3-4-5-6-7-8-9-10 - Pull Ups



For Time:


35 V-Ups (start on your back in a supine position, bring your upper and lower body up at the same time like a sit up, touch your hand to your toes with extended legs for each rep)




Child's Pose Slow Flow



Find a comfortable seated pose, closing your eyes. Take 5 minutes to center yourself with deep breathing.



Child's pose


Child's Pose Flow
Start in child's pose with your knees together and take 10 breaths, calming the mind. Stay in child's pose and bring your knees out as wide as your yoga mat. Press back into toes and extend arms in front of body taking 10 breaths. Crawl hands and arms to right edge of mat for 5 deep breaths, and repeat on left side stretching through side waist area. Finish in center, bringing knees together for final 5 breaths.


Extended child's pose


Child's Pose to Down Dog

Begin to flow with the breath moving back and forth between child's pose and downward dog for 10 rounds finishing in child's pose. Come to a seated forward bend with legs extended out in front of the body arms and body draping over legs. Find a comfortable pose, lengthening and extending in the forward bend with each breath. Close our eyes and hold for 3-5 minutes.


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