Women's Workout: Cycle 9, Week 5, Day 2

Mindith Rahmat


Women's Fitness, Yoga, Bodyweight Exercise, Kettlebells


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 5, Day 2


Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced



4 Rounds

A1:Turkish Get Up - 3 on Each Side
A2:Downward Dog / Walk Outs / High Plank x10

A3:Kettlebell Deck Squat x15



4 Rounds

B1:Push Ups - x5+
B2:Double Racked Back Lunges x5
B3:1-Arm Swing - x10 On Each Side
Rest as Needed



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
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