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 thirteen of the Women’s Workout series is an eight-week, two-part, progressive plan to develop fundamental skills and strength to master strict pull ups and cultivate a more flexible and mobile body.  


Equipment needed: pull up bar, yoga mat, kettlebell and box.


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Week 2, Day 2


Part 1

25 Kettlebell Swings

45 Negatives 

25 Kettlebell Swings

3x Flexed Arm Hang

25 Kettlebell Swings

20 Inverted Row

25 Kettlebell Swings


3x10 Kettlebell Lunge (3 sets on each leg)

3x 15 Kettlebell Pull Over Sit Up


Part 2

Frog Pose 2 Minutes

Happy Baby 1 Minute

Supine Eagle Pose Twist Right Side 1 Minute

Happy Baby 1 Minute

Supine Eagle Pose Twist Left Side 1 Minute

Supine Wide Legged Stretch