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.
This cycle of the Women’s workouts 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 for twelve weeks.
Equipment needed: kettlebells, barbell, box, and pull up bar.
Week One: Day One
3x20 Bodyweight Glute Bridge
3x5 Pull Ups
3x5 Barbell Box Squats
3x8 Kettlebell Row
3x15 Heavy Kettlebell Romanian Deadlift
3x20 Seconds RKC Plank
Tabata Kettlebell Swings
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 One: Day Two
3x20 Foot Elevated Single Leg Glute Bridge
3x3 Turkish Get Up
5x3 Kettlebell Clean and Press
5x10 Goblet Squat
3x10+ Strict Unbroken Push Ups
3x10 Prisoner Sit Ups
Yoga
1 Minute Child’s Pose
2 Minutes Cobbler’s Pose
3 Minute Frog Pose
Week One: Day Three
3x5 Barbell Front Squat
3x15 Slow Knees to Elbows
3x10 Kettlebell Halos
3x15 Kettlebell Racked Lunges *on each side
3x10 V Ups
3x 20 Seconds RKC Plank
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
Click on the number below that corresponds to the week of training you're in.
