Bodyweight Workout: Cycle 4, Week 1, Day 3

Mindith Rahmat


Women's Fitness, Yoga, Bodyweight Exercise, Kettlebells

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.


Following the programming of the last cycle and its focus on building to a strong one arm push up, this short cycle will focus on endurance, agility and recovery.  All workouts in this cycle will be 20 minutes or less allowing extra time for mobility and recovery work.



A. Mobility Workout 
Spend 5-10 minutes moving through this mobility program


Look right and left x10
Side to side x10
Up and down x10


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



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 circles to right x 10
Hip circles to Left x10
Slow squat to hold x10
Cossack squats x10


Knee circles x10 on each side


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


B. MetCon Workout

As many reps as possible in 20 minutes:

Run 1x200m
Air Squats x20
Run 1x200m
Push Ups x20
Run 1x 200m
Burpees x20
Run 1x200m
Alternating Lunges x40 (20 on each leg)
AMRAP for 20 Minutes



Awake and Evolve

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