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.
Cycle thirteen of the Women’s Workout series is an eight-week, two-part, progressive plan to develop fundamental skills and strength to master strict pull ups and cultivate a more flexible and mobile body.
Equipment needed: pull up bar, ketllebells, barbell, yoga mat.
Week 8, Day 1
Part 1
Pull Ups Max Effort
100 Bodyweight Squats
5×20 Kettlebell Swings
3x RKC Plank 30 Seconds
Part 2
Crescent Lunge
Hamstring Stretch
Downward Dog
Yogi Squat
Downward Dog
Lizard Pose
Quad Release
Week 8, Day 2
Part 1
Push Ups Max Effort
Tabata Mash Up
- Kettlebell Swing Catch Squat
- Star Jumps
4x Side Plank 30 Seconds * alternating sides each set
5×5 Kettlebell Windmills
4x Side Plank 30 Seconds
Part 2
Standing Forward Bend with Shoulder Release
Prone Shoulder Release
Hero’s Pose
Camel Pose x3
Bridge Pose
Week 8, Day 3
Part 1
3x Pull Ups Max Effort
3×50 Body Weight Air Squats
2 Minutes of Kettlebell Swings
1 Minute rest
2 Minutes of Kettlebell Swings
1 Minute rest
2 Minutes of Kettlebell Swings
1 minute rest
20 Glute Bridges
10 Janda Sit Ups
20 Glute Bridges
10 Janda Sit Ups
Part 2
Lizard Pose Right Side 1 Minute
½ Split Right Side 1 minute
Lizard Pose Right Side 1 Minute
½ Split Left Side 1 minute
Frog Pose 3 Minutes
Child’s Pose
