EDITOR'S NOTE: Yoga Workouts are written by Breaking Muscle founder Mindith Rahmat. Mindith is an E-RYT 500 Certified Yoga Therapist and Teacher. Mindith has studied under illuminating yoga teachers including, Joseph and Lillian LePage, Baron Baptiste, Bryan Kest, Shiva Rea, Rod Stryker, and recently with Master Paulie Zink. She is also a certified CrossFit coach and an experienced kettlebell coach and Olympic weightlifting athlete.

 

Get Ready to Sweat With KBs, Bodyweight, and Core Training

These workouts combine kettlebell swings, bodyweight core movement and yoga sequences.

 

Day 1 will be a full workout with a full yoga class.

Day 2 will be a full workout with a shorter yoga class.

Breaking Muscle Shop

 

Hold all yoga poses for five breaths unless otherwise indicated.

 

Equipment needed: kettlebell, pull up bar, timer, and a non-slip yoga mat.

 

Kettlebell guidelines for women:

  • Beginner 8kg - 12kg
  • Intermediate 12kg - 16kg
  • Elite 16kg - 24kg

 

Like this programming? Cick here to download all 12 weeks in a PDF

Week 1

Day 1

Workout

4 rounds of:

  • 10 Swings
  • 1 V Up
  • 15 Swings
  • 2 V Up
  • 25 Swings
  • 3 V Up
  • 50 Swings
  • *Rest

 

*After each set of 10, 15 and 25 reps of swings, rest as needed, listening to your body, from 30-60 seconds.
*After each set of 50 swings, rest as needed, up to 3 minutes

 

Yoga

  • 5x Sun Salutation C Series
  • 5x Downward Dog to Upward Dog
  • Downward Dog
  • Crescent Lunge on Left Leg
  • 5x Goddess Squat
  • Wide Legged Standing Forward Bend Arms Clasped
  • Downward Dog
  • Crescent Lunge on Right Leg
  • 5x Goddess Squat
  • Wide Legged Standing Forward Fingers Gripping Toes
  • Downward Dog
  • Yogi Squat
  • Yogi Squat Twist to Right
  • Shoulder Release with Standing Forward Bend
  • Yogi Squat Twist to Left
  • Standing Forward Bend with Fingers Gripping Toes
  • Vinyasa
  • Crescent Lunge on Right Leg With Twist
  • Lizard Pose
  • Reach Back to Quad Stretch
  • Vinyasa
  • Crescent Lunge on Right Leg With Twist
  • Lizard Pose
  • Reach Back to Quad Stretch
  • Child’s Pose with Shoulder Release to Right and Left
  • Hero’s Pose
  • Camel Pose x3
  • Bridge Pose
  • Happy Baby
  • Wide Legged Stretch
  • Supine Pigeon on Right
  • Happy Baby
  • Wide Legged Stretch
  • Supine Pigeon on Right
  • Gentle Twist to Right and Left
  • Savasana 

 

Day 2

Workout

4 rounds of:

  • 10 Swings
  • 2 Sit up to straddle
  • 15 Swings
  • 4 Sit up to straddle
  • 25 Swings
  • 6 Sit up to straddle
  • 50 Swings
  • *Rest

 

*After each round of 10, 15 and 25 reps, rest as needed, listening to your body, from 30-60 seconds.
*After each set of 50 swings, please rest as needed up, to 3 minutes
 

Yoga

  • 10x Cat/Cow
  • 2x Salutation A Series
  • 2x Sun Salutation B Series
  • Child’s Pose
  • Downward Dog *hold 10 breaths
  • Vinyasa
  • Right Side
  • High lunge
  • Warrior I - Warrior 2 - Warrior 3
  • Revolved Balancing Half Moon
  • Standing Splits
  • Vinyasa
  • Repeat on Left Side
  • High Lunge
  • Warrior I- Warrior 2- Warrior 3
  • Revolved Balancing Half Moon
  • Standing Splits
  • Vinyasa
  • Child's Pose
  • Seated Twist to Right and Left
  • Legs up The Wall Pose
  • Savasana 

 

Like this programming? Cick here to download all 12 weeks in a PDF

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