EDITOR'S NOTE: 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 fourteen of the Women’s workout focuses on lower body strength and conditioning using a combination of bodyweight movements, barbell training and kettlebell drills. These workouts include short yoga sequences for mobility and flexibility and are programmed for three days per week. 

 

Equipment needed: kettlebells, barbell, box and pull up bar.

 

Week Nine, Day One

Breaking Muscle Shop

5x5 Barbell Deadlift
3x5+ Pull Ups

 

5x5 Kettlebell Press
5x5 Kettlebell Bootstrappers

 

3x10 Kettlebell Bulgarian Split Squats
3x25 Janda Sit Ups

 

Yoga

1 Minute Squat Hold
1 Minute Child’s Pose with Shoulder Stretch to RIght
1 Minute Child’s Pose with Shoulder Stretch to Left
Downward Dog to Upward Dog x5

 

Week Nine, Day Two

4x30 Seconds Mountain Climbers
4x25 Bodyweight Squats

 

3x5 Turkish Get Ups *on each side

 

5x5 Barbell Box Squats
3x10 Good Morning Kettlebell or Barbell

 

3x10 Sit Up to Squat
3x10+ Strict Unbroken Push Ups

 

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

 

Week Nine, Day Three

3x5 Barbell Front Squat
3x15 Slow Knees to Elbows

 

3x10 Weighted Bench/Box Step Ups * on each side
2x20 Second Side Plank Hold *on each side

 

3x10 Kettlelbell Suitcase Deadlift
3x10 Slow Toes to Bar

 

Yoga

1 Minute Squat Hold
1 Minute Child’s Pose with Shoulder Stretch to RIght
1 Minute Child’s Pose with Shoulder Stretch to Left
1 Minute Downward Dog Wall Stretch
1 Minute Shoulder Stretch with Strap

 
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