The Handstand Builder For Women: Day 3/3, Week 9

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 9



5 Rounds
30 Seconds of Kettlebell Push Press
10 Seconds of Rest
30 Seconds of Alternating Flying Lunges
10 Seconds of Rest




5 Rounds
30 Seconds of Kettlebell Double Clean
10 Seconds of Rest
30 Seconds of Air Squats
10 Seconds of Rest









Brief Meditation Practice


Find a comfortable seated pose
Close the eyes and begin to listen to the breath
Count your breath up to 100


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