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


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 X10
Hip circles to Left x10
Slow squat to hold x10
Cossack squats x10


Knee circles x10


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



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