These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

 

This cycle of the Women’s workout will focus on strength and conditioning using bodyweight movements, pull ups and single and double kettlebell drills.

 

Week 7, Day 1

 

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

 

A. 4 Rounds

A1:Turkish Get Up x2 on Each Side 
A2:Downward Dog / Walk Outs / High Plank  x5 

A3:Kettlebell Deck Squat  1x10 

Rest as needed

 

B. 4 Rounds

B1: 1-Hand Swing (Left) x 30 seconds
B2: Figure 8 to Hold x60 seconds
B3: 1-Hand Swing (Right) x 30 seconds

Rest as Needed

 

C. 4 Rounds
C1: Kettlebell (KB) Squat Press x 30 sec
C2: KB Squat Halo x 30 sec

C2: KB Overhead Squat (Left) x 30 sec
C3: KB Squat Halo x 30 sec
C4: KB Overhead Squat (Right) x 30 sec

 

Ladies Choice Finisher 

**Pick one exercise and perform 1 Tabata circuit:

  • Rope Slams
  • RKC Plank Hold
  • Medicine Ball Slams
  • Rope Zig Zags
  • Prisoner Sit Ups
  • Russian Twists
  • Dragon Flags
  • V Ups
  • Janda Sit Ups
Topic: