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 short cycle will focus on endurance, agility, and recovery. All workouts in this cycle will be twenty minutes or less, allowing extra time for mobility and recovery work. Spend five to ten minutes moving through this mobility program before each workout.
Mobility Workout
Neck
Look right and left x10
Side to side x10
Up and down x10
Shoulder
Shrugs forward and backwards x10
Up and down x10
Chest undulations x10
Rib cage expansions x10
Straight arm circles x10
Egyptian x10
Small arm circle x10
Large arm circles x10
Spine
Side to side arms lifted x10
Side bends arms by the side of body x10
Rotations with twist right and left x10
Around the world x10
Spinal roll ups x10
Scorpions x5 on each leg
Hip
Hip circles to right X10
Hip circles to Left x10
Slow squat to hold x10
Cossack squats x10
Knee
Knee circles x10
Ankle
Ankle flexion/extension x10
Ankle rolls right and left x10
Deep squat with feet and legs together x10
Slow pistol squat, using support if needed x5 on each side
Workout
10 Flying lunges
10 Leg kick push up
10 Bodyweight windmill to right
10 Walkouts to fingers
10 Bodyweight windmill to the left
10 Spiderman crawl
10 Flying lunges
10 Knee to elbow push up
10 Horse stand squats
10 Prisoner sit up *hands behind head or hands in pistol grip
