The Handstand Builder For Women: Day 3/3, Week 8

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 8



"Death by Pull Ups"
With a continuously running clock perform one pull-up the first minute, then two pull-ups the second minute and so on until you cannot no longer complete the required amount of pull-ups in the minute.




Kettlebell Overhead Squat Skill Work
20 Reps Per Arm (not for time - for perfect form)





5 Rounds For Time:
10 Burpees
30 Sit Ups





Deep Twisting Flow





Find a comfortable seated pose, closing your eyes, and take 3-5 minutes to center yourself with deep breathing. 


Seated Twisting Flow


Come to a simple seated pose and bring the right leg in front and the left leg slightly behind you. Begin to twist to the side as you extend the arms. Gently move back and forth from each side twisting and opening the and spine and core. Stay here with this flow for 5-10 rounds on each side. 


Yoga exercise seated warrior 2 pose


Standing Twisting Flow


Find downward dog pose and take 5-10 deep breaths. Focus your attention on an open mouthed exhale, to release toxins from the body. From downward dog step the left leg forward into crescent pose and twist to open the pose on the left side, opening the arm back behind you to go deeper. Stay here for 5 deep breaths and move back into downward dog pose. Step the right leg into crescent pose and repeat the twisting flow on the opposite side. Come back to downward dog pose and step into crescent pose with the left leg this time moving deeper into a bound twisting pose. Stay in the pose for 5-10 deep breaths and repeat the twist on the opposite side.


Yoga exercise rotated high lunge pose


***Yogi’s Challenge

Move through the vinyasa 2-4 full rounds of the flow, listening to your body and your energy level.

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