From running a record 10K, to developing core strength, to mastering strict pull ups, these workouts by Mindith Rahmat are designed to help women achieve their fitness goals. Follow along with each cycle to get stronger and feel better in your own skin.

 

Women's Workout: Cycle 1

Cycle 1 will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.

 

 

Women's Workout: Cycle 2

This cycle of the women's workouts will focus on the development of upper body strength and midline stability, using bodyweight movements and kettlebell skill work to strengthen and condition the body.

 

Women's Workout: Cycle 3

This cycle of the women's workout will focus on working through progressions to build in executing the kettlebell snatch, as well as strength and conditioning.

 

 

Women's Workout: Cycle 4

This cycle of the women's workout will focus on building all over body strength, as well as flexibility and core stabilization.

 

Women's Workout: Cycle 5

This 12-week cycle uses bodyweight exercises and kettlebell drills to increase strength, agility, and overall body stability.

 

Women's Workout: Cycle 6

This cycle of the Women's Workout focuses on cultivating upper body strength through weighted and body weight movements, as well as developing the musculature needed for achieving strict pull ups.

 

Women's Workout: Cycle 7

This cycle of the Women's Workout focuses on preparing for a 5K run. This is an intermediate program for those who wish to complete a race at the end of the cycle with a time between 20 - 26 minutes.

 

Women's Workout: Cycle 8

This is an intermediate program for those who wish to complete a 10K at the end of the cycle with a time between 44-52 minutes.

 

 

Women's Workout: Cycle 9

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

 

Women's Workout: Cycle 10

This cycle of the Women's workout will focus on lower body strength and conditioning using bodyweight movements, barbell training and kettlebell drills.

 

Women's Workout: Cycle 11

This cycle of the Women's workout will focus on working with kettlebells to build towards executing the "Basic Six” kettlebell movements.

 

Women's Workout: Cycle 12

The 90-Day Women's Workout Challenge is comprised of total-body workouts that will challenge you and help you improve strength and conditioning.

 

Women's Workout: Cycle 13

This cycle 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.

 

Women's Workout: Cycle 14

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.

 

Women's Workout: Cycle 15

Use this program to prepare your body and mind to successfully complete a 13.1 mile race. These challenging workouts will be programmed seven days per week with four to five training days and two to three rest, recovery or yoga days.

 

Breaking Muscle founder Mindith Rahmat designed these workouts. Mindith has trained extensively in yoga, kettlebells, and CrossFit. She is the definition of a fitness enthusiast and is always studying the experts. She has pulled all her knowledge and findings together into these women's workouts.

 

Photo 1 courtesy of Jorge Huerta Photography.

Photo 2 courtesy of Shutterstock.

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