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 cycle of the Women’s workout will focus on strength and conditioning using bodyweight movements, pull ups and single and double kettlebell drills.

 

Week 12, Day 2

 

Breaking Muscle Shop

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

 

A.

2 Rounds

A1:Push up to Plank x5
A2:Downward Dog / Walk Outs / High Plank  x5 

A3:Prisoner Sit Up x10

Rest as needed

 

B.

3 Rounds

B1: Max Pull Ups
B2:Double Racked Back Lunges x 10
B3: Heavy Swing -x5
Rest as Needed

 

C.

4 Rounds

C1:Heavy Goblet Squat  x5
C2:Double High Pull x10

 

Ladies Choice Finisher 

**Pick one exercise and perform 1 Tabata circuit:

  • Rope Slams
  • RKC Plank Hold
  • Medicine Ball Slams
  • Rope Zig Zags
  • Prisoner Sit Ups
  • Russian Twists
  • Dragon Flags
  • V Ups
  • Janda Sit Ups
Topic: