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
3×20 Bodyweight Glute Bridge
3×5 Pull Ups
3×5 Barbell Box Squats
3×8 Kettlebell Row
3×15 Heavy Kettlebell Romanian Deadlift
3×20 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
3×20 Foot Elevated Single Leg Glute Bridge
3×3 Turkish Get Up
5×3 Kettlebell Clean and Press
5×10 Goblet Squat
3×10+ Strict Unbroken Push Ups
3×10 Prisoner Sit Ups
Yoga
1 Minute Child’s Pose
2 Minutes Cobbler’s Pose
3 Minute Frog Pose
Week One: Day Three
3×5 Barbell Front Squat
3×15 Slow Knees to Elbows
3×10 Kettlebell Halos
3×15 Kettlebell Racked Lunges *on each side
3×10 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.
Week Two: Day One
5×5 Barbell Deadlift
3×5+ Pull Ups
5×5 Kettlebell Press
5×5 Kettlebell Bootstrappers
3×10 Kettlebell Bulgarian Split Squats
3×25 Janda Sit Ups
Yoga
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Right Side
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Left Side
Week Two: Day Two
4×30 Seconds Mountain Climbers
4×25 Bodyweight Squats
3×5 Turkish Get Ups *on each side
5×5 Barbell Box Squats
3×10 Good Morning Kettlebell or Barbell
3×10 Sit Up to Squat
3×10+ Strict Unbroken Push Ups
Yoga
2 Minute Child’s Pose
1 Minute Hero’s Pose
2 Minute Frog Pose
Week Two: Day Three
3×5 Barbell Front Squat
3×15 Slow Knees to Elbows
3×10 Weighted Bench/Box Step Ups * on each side
2×20 Second Side Plank Hold *on each side
3×10 Kettlebell Suitcase Deadlift
3×10 Slow Toes to Bar
Yoga
1 Minute Downward Dog Wall Stretch
20 Seconds Standing Splits Hold Right Side
30 Seconds Standing Splits Hold Left Side
1 Minute Shoulder Dislocates with Strap
Click on the number below that corresponds to the week of training you’re in.
Week Three: Day One
3×25 Seconds Bodyweight Squats
3×30 Seconds Push Ups
5×5 Barbell Deadlift
5×8 Kettlebell Row
3×8+ Kettlebell Bicep to Tricep
3×20 Seconds Russian Twist
3×20 Seconds Up Chucks
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 Three: Day Two
4×10 1 Leg Deadlift with Kettlebell
4x 20 Seconds of Plank on Forearms
4×10 Goblet Squat
4×10 Split Squat with Weight
4×10 Diamond Push Up
3×5 Kettlebell Windmill
3×5 Kettlebell Row *on each side
2x 30 Seconds Side plank *on each side
Yoga
1 Minute Child’s Pose
2 Minutes Cobbler’s Pose
3 Minute Frog Pose
Week Three: Day Three
4×10 1 Leg Deadlift with Kettlebell
4x 20 Seconds of Plank on Forearms
4×10 Goblet Squat
4×10 Split Squat with Weight
4×10 Diamond Push Up
3×5 Kettlebell Windmill
3×5 Kettlebell Row on each side
2x 30 Seconds Side plank *on each side
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 ot the week of training you’re in.
Week Four: Day One
3×20 Bodyweight Glute Bridge
3×5 Pull Ups
3×5 Barbell Box Squats
3×8 Kettlebell Row
3×15 Heavy Kettlebell Romanian Deadlift
3×20 Seconds RKC Plank
Tabata Kettlebell Swings
Yoga
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Right Side
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Left Side
Week Four: Day Two
3×20 Foot Elevated Single Leg Glute Bridge
3×3 Turkish Get Up
5×3 Kettlebell Clean and Press
5×10 Goblet Squat
3×10+ Strict Unbroken Push Ups
3×10 Prisoner Sit Ups
Yoga
2 Minute Child’s Pose
1 Minute Hero’s Pose
2 Minute Frog Pose
Week Four: Day Three
3×5 Barbell Front Squat
3×15 Slow Knees to Elbows
3×10 Kettlebell Halos
3×15 Kettlebell Racked Lunges *on each side
3×10 V Ups
3x 20 Seconds RKC Plank
Yoga
1 Minute Downward Dog Wall Stretch
20 Seconds Standing Splits Hold Right Side
30 Seconds Standing Splits Hold Left Side
1 Minute Shoulder Dislocates with Strap
Click on the number below that corresponds to the week of training you’re in.
Week Five: Day One
5×5 Barbell Deadlift
3×5+ Pull Ups
5×5 Kettlebell Press
5×5 Kettlebell Bootstrappers
3×10 Kettlebell Bulgarian Split Squats
3×25 Janda Sit Ups
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 Five: Day Two
4×30 Seconds Mountain Climbers
4×25 Bodyweight Squats
3×5 Turkish Get Ups *on each side
5×5 Barbell Box Squats
3×10 Good Morning Kettlebell or Barbell
3×10 Sit Up to Squat
3×10+ Strict Unbroken Push Ups
Yoga
1 Minute Child’s Pose
2 Minutes Cobbler’s Pose
3 Minute Frog Pose
Week Five: Day Three
3×5 Barbell Front Squat
3×15 Slow Knees to Elbows
3×10 Weighted Bench/Box Step Ups * on each side
2×20 Second Side Plank Hold *on each side
3×10 Kettllebell Suitcase Deadlift
3×10 Slow Toes to Bar
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.
Week Six: Day One
3×25 Seconds Bodyweight Squats
3×30 Seconds Push Ups
5×5 Barbell Deadlift
5×8 Kettlebell Row
3×8+ Kettlebell Bicep to Tricep
3×20 Seconds Russian Twist
3×20 Seconds Up Chucks
Yoga
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Right Side
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Left Side
Week Six: Day Two
4×10 1 Leg Deadlift with Kettlebell
4x 20 Seconds of Plank on Forearms
4×10 Goblet Squat
4×10 Split Squat with Weight
4×10 Diamond Push Up
3×5 Kettlebell Windmill
3×5 Kettlebell Row on each side
2x 30 Seconds Side plank *on each side
Yoga
2 Minute Child’s Pose
1 Minute Hero’s Pose
2 Minute Frog Pose
Week Six: Day Three
3×20 Bodyweight Glute Bridge
3×5 Pull Ups
3×5 Barbell Box Squats
3×8 Kettlebell Row
3×15 Heavy Kettlebell Romanian Deadlift
3×20 Seconds RKC Plank
Tabata Kettlebell Swings
Yoga
1 Minute Downward Dog Wall Stretch
20 Seconds Standing Splits Hold Right Side
30 Seconds Standing Splits Hold Left Side
1 Minute Shoulder Dislocates with Strap
Click on the number below that corresponds to the week of training you’re in.
Week Seven: Day One
5×5 Barbell Deadlift
3×5+ Pull Ups
5×5 Kettlebell Press
5×5 Kettlebell Bootstrappers
3×10 Kettlebell Bulgarian Split Squats
3×25 Janda Sit Ups
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 Seven: Day Two
4×30 Seconds Mountain Climbers
4×25 Bodyweight Squats
3×5 Turkish Get Ups *on each side
5×5 Barbell Box Squats
3×10 Good Morning Kettlebell or Barbell
3×10 Sit Up to Squat
3×10+ Strict Unbroken Push Ups
Yoga
1 Minute Child’s Pose
2 Minutes Cobbler’s Pose
3 Minute Frog Pose
Week Seven: Day Three
3×5 Barbell Front Squat
3×15 Slow Knees to Elbows
3×10 Weighted Bench/Box Step Ups * on each side
2×20 Second Side Plank Hold *on each side
3×10 Kettlelbell Suitcase Deadlift
3×10 Slow Toes to Bar
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.
Week Eight: Day One
3×20 Bodyweight Glute Bridge
3×5 Pull Ups
3×5 Barbell Box Squats
3×8 Kettlebell Row
3×15 Heavy Kettbell Romanian Deadlift
3×20 Seconds RKC Plank
Tabata Kettlebell Swings
Yoga
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Right Side
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Left Side
Week Eight: Day Two
3×20 Foot Elevated Single Leg Glute Bridge
3×3 Turkish Get Up
5×3 Kettlebell Clean and Press
5×10 Goblet Squat
3×10+ Strict Unbroken Push Ups
3×10 Prisoner Sit Ups
Yoga
2 Minute Child’s Pose
1 Minute Hero’s Pose
2 Minute Frog Pose
Week Eight: Day Three
3×5 Barbell Front Squat
3×15 Slow Knees to Elbows
3×10 Kettlebell Halos
3×15 Kettlebell Racked Lunges *on each side
3×10 V Ups
3x 20 Seconds RKC Plank
Yoga
1 Minute Downward Dog Wall Stretch
20 Seconds Standing Splits Hold Right Side
30 Seconds Standing Splits Hold Left Side
1 Minute Shoulder Dislocates with Strap
Click on the number below that corresponds to the week of training you’re in.
Week Nine: Day One
5×5 Barbell Deadlift
3×5+ Pull Ups
5×5 Kettlebell Press
5×5 Kettlebell Bootstrappers
3×10 Kettlebell Bulgarian Split Squats
3×25 Janda Sit Ups
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 Nine: Day Two
4×30 Seconds Mountain Climbers
4×25 Bodyweight Squats
3×5 Turkish Get Ups *on each side
5×5 Barbell Box Squats
3×10 Good Morning Kettlebell or Barbell
3×10 Sit Up to Squat
3×10+ Strict Unbroken Push Ups
Yoga
2 Minute Child’s Pose
1 Minute Hero’s Pose
2 Minute Frog Pose
Week Nine: Day Three
3×5 Barbell Front Squat
3×15 Slow Knees to Elbows
3×10 Weighted Bench/Box Step Ups * on each side
2×20 Second Side Plank Hold *on each side
3×10 Kettlelbell Suitcase Deadlift
3×10 Slow Toes to Bar
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.
Week Ten: Day One
3×25 Seconds Bodyweight Squats
3×30 Seconds Push Ups
5×5 Barbell Deadlift
5×8 Kettlebell Row
3×8+ Kettlebell Bicep to Tricep
3×20 Seconds Russian Twist
3×20 Seconds Up Chucks
Yoga
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Right Side
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Left Side
Week Ten: Day Two
4×10 1 Leg Deadlift with Kettlebell
4x 20 Seconds of Plank on Forearms
4×10 Goblet Squat
4×10 Split Squat with Weight
4×10 Diamond Push Up
3×5 Kettlebell Windmill
3×5 Kettlebell Row on each side
2x 30 Seconds Side plank *on each side
Yoga
2 Minute Child’s Pose
1 Minute Hero’s Pose
2 Minute Frog Pose
Week Ten: Day Three
3×20 Bodyweight Glute Bridge
3×5 Pull Ups
3×5 Barbell Box Squats
3×8 Kettlebell Row
3×15 Heavy Kettlebell Romanian Deadlift
3×20 Seconds RKC Plank
Tabata Kettlebell Swings
Yoga
1 Minute Downward Dog Wall Stretch
20 Seconds Standing Splits Hold Right Side
30 Seconds Standing Splits Hold Left Side
1 Minute Shoulder Dislocates with Strap
Click on the number below that corresponds to the week of training you’re in.
Week Eleven: Day One
5×5 Barbell Deadlift
3×5+ Pull Ups
5×5 Kettlebell Press
5×5 Kettlebell Bootstrappers
3×10 Kettlebell Bulgarian Split Squats
3×25 Janda Sit Ups
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 Eleven: Day Two
4×30 Seconds Mountain Climbers
4×25 Bodyweight Squats
3×5 Turkish Get Ups *on each side
5×5 Barbell Box Squats
3×10 Good Morning Kettlebell or Barbell
3×10 Sit Up to Squat
3×10+ Strict Unbroken Push Ups
Yoga
2 Minute Child’s Pose
1 Minute Hero’s Pose
2 Minute Frog Pose
Week Eleven: Day Three
3×5 Barbell Front Squat
3×15 Slow Knees to Elbows
3×10 Weighted Bench/Box Step Ups * on each side
2×20 Second Side Plank Hold *on each side
3×10 Kettlelbell Suitcase Deadlift
3×10 Slow Toes to Bar
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.
Week Twelve: Day One
3×20 Bodyweight Glute Bridge
3×5 Pull Ups
3×5 Barbell Box Squats
3×8 Kettlebell Row
3×15 Heavy Kettbell Romanian Deadlift
3×20 Seconds RKC Plank
Tabata Kettlebell Swings
Yoga
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Right Side
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Left Side
Week Twelve: Day Two
3×20 Foot Elevated Single Leg Glute Bridge
3×3 Turkish Get Up
5×3 Kettlebell Clean and Press
5×10 Goblet Squat
3×10+ Strict Unbroken Push Ups
3×10 Prisoner Sit Ups
Yoga
2 Minute Child’s Pose
1 Minute Hero’s Pose
2 Minute Frog Pose
Week Twelve: Day Three
3×5 Barbell Front Squat
3×15 Slow Knees to Elbows
3×10 Kettlebell Halos
3×15 Kettlebell Racked Lunges *on each side
3×10 V Ups
3x 20 Seconds RKC Plank
Yoga
1 Minute Downward Dog Wall Stretch
20 Seconds Standing Splits Hold Right Side
30 Seconds Standing Splits Hold Left Side
1 Minute Shoulder Dislocates with Strap
