EDITOR'S NOTE: Women's Workouts are written by Breaking Muscle founder Mindith Rahmat. Mindith is an E-RYT 500 Certified Yoga Therapist and Teacher. Mindith has studied under illuminating yoga teachers including, Joseph and Lillian LePage, Baron Baptiste, Bryan Kest, Shiva Rea, Rod Stryker, and recently with Master Paulie Zink. She is also a certified CrossFit coach and an experienced kettlebell coach and Olympic weightlifting athlete.

 

Week 1

Day 1

A.

3 Rounds

  • 30 Second Side Plank Right
  • 30 Second Side Plank Left
  • 30 Second Rest in Center Plank

(***penalty if you come out of plank early - 50 sit ups)

 

B.

3 Rounds 

  • 1 Minute of Walking Russian Kettlebell Swing
  • 1 Minute of Burpees
  • 1 Minute of Rest

 

C.

3 Rounds

  • 30 Second Overhead Squat Right Arm
  • 30 Second Overhead Squat Left Arm
  • 1 Minute of Alternating Kettlebell Swings
  • 1 Minute of Rest

 

D.

Awake and Evolve

 

Day 2

A.

5 Rounds for Time:

  • Run/Row 250 meters
  • 25 Air Squats
  • 10 Push Ups
  • 5 Pull Ups

 

B.

Tabata Handstand Holds at Wall, 8 rounds 20s work/10s rest

 

C.

Awake and Evolve

 

Day 3

A. 

Tabata Mash Up, 8 rounds:

  • Alternating Side Plank
  • Plank

 

B.

5x5 Kettlebell Clean Squat Press

5x5 Halos on Each Side

(rest as needed between sets)

 

C.

3 Rounds

  • 1 Minute of Tactical Walking Lunge with Kettlebell
  • 1 Minute of Walking Kettlebell Swings
  • Rest 30 Seconds

 

D.

Awake and Evolve

 

Click on the number below that corresponds to the week of training you're in.

 

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