This cycle of the Women’s workout will focus on executing the “Basic Six” (swing, get up, clean, squat, press, and snatch) kettlebell movements. Please note the Turkish get up should be completed without the high bridge. The suggested training weight for beginning females is an 8kg kettlebell (single or double), progressing over weeks to a 12kg to 16kg and more. More advanced females can work within the following standards for their body weight:

• Women Open Class (Up to 56kg/123.5lbs): 12kg
• Women Open Class (Over 56kg/123.5lbs): 16kg
• Women Masters (50-64 years old): 12kg
• Women Seniors (65+ years old): 12kg

Week 1, Day 2

Turkish Get Up 3 x 3

2 Rounds
Kettlebell Swing x 15
Clean and Press x 5
Kettlebell Swing x 5 *one arm
Clean and Front Squat x 5
Kettlebell Swing x 20 *alternating arm
Kettlebell Swing x 15
Snatch x 5 on each arm
Rest 2 minutes between rounds

Finisher:
5 rounds
15 seconds on 15 seconds off
Squat Thrusts

The post Women’s Workout: Cycle 11, Week 1, Day 2 appeared first on Breaking Muscle.

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

Week 10 Day 3

3×8 Front Squats *barbell

3×10 Toes to Bar

2×8 Renegade Row

3×5 GHD sit ups

3×10 Weighted Bench Step Ups

3×20 Second Side Plank Hold

3×20 Squat Jumps

3×15 Kettelbell Swings

3×10 Toes to Bar

Finisher

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

3x

30 Seconds Handstand Hold at Wall

The post Women’s Workout: Cycle 10, Week 10, Day 3 appeared first on Breaking Muscle.

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

Week 10, Day 2

4×10 1-Leg Deadlift with Kettlebell

4×10 Goblet squat

30 Seconds of Plank on Forearms

4×10 Split Squat with Weight

4×10 Diamond Push Up

4×5 Kettlebell Windmill

4×5 Kettlebell Row on each side

30 Seconds Side plank on Each Side

Finisher

1x

2 Minutes Each

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

The post Women’s Workout: Cycle 10, Week 10, Day 2 appeared first on Breaking Muscle.

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 10, Day 1

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

A. 5 Rounds

A1:Clean & Press x5
B2:1-Leg Deadlifts x5
B3:Heavy Kettlebell Swing 10

Rest as needed

B.

3 Rounds

B1:Pull Ups xMax -1

B2:Burpee x15
B3:Star Jumps x10

Rest as needed

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

The post Women’s Workout: Cycle 9, Week 10, Day 1 appeared first on Breaking Muscle.

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 9, Day 2

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

A.

5 Rounds

A1:Turkish Get Up x2 (on each side)
A2:Downward Dog / Walk Outs / High Plank x5

A3: Leg Raises x10

B.

5 Rounds

B1: Max Push Ups
B2:Double Racked Back Lunges x5
B3:1-Arm Swing – x10 (on each side)
Rest as Needed

C.

5 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

The post Women’s Workout: Cycle 9, Week 9, Day 2 appeared first on Breaking Muscle.

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 8, Day 3

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

A.

3 Rounds

A1: Mountain Climber x30 seconds
A2: Scorpion x30 seconds
A3: Janda Sit Up x30 seconds

Rest as Needed

B.

3 Rounds

B1: Burpees x30 seconds
B2: Wide Grip Push Up x30 seconds
B3: Hand Walk Out x60 seconds

Rest as Needed

C.

2 Rounds

C1: Split Squat Jump x30 seconds
C2: Diamond Push Up x30 seconds
C3: Kettlebell Sit Up x60 seconds

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

The post Women’s Workout: Cycle 9, Week 8, Day 3 appeared first on Breaking Muscle.

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 8, Day 2

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

A.

5 Rounds

A1: Clean & Press x5
A2: Kettlebell Deadlifts x5
A3: Kettlebell Swing x10

B.

3 Rounds

B1: Toes to Bar x Max -1

B2: Walking Lunge x15 (on each leg)
B3: Star Jumps 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

The post Women’s Workout: Cycle 9, Week 8, Day 2 appeared first on Breaking Muscle.

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 8, Day 1

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

A.

5 Rounds

A1: Double Military Press x5

A2: Alternating Renegade Row x5

1 Minute Rest

B.

4 Rounds

B1: Double Kettlebell Front Squat x5

B2: Double Kettlebell Swing x10

Rest As Needed

C.

2 Rounds

C1: Pull Ups Max -1

C:2 Windmill x5

1 Minute Rest Between Sets

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

The post Women’s Workout: Cycle 9, Week 8, Day 1 appeared first on Breaking Muscle.

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 4, Day 1

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: Double Military Press x5

A2: Alternating Renegade Row x5

Rest as needed

4 Rounds

B1: Double Kettlebell Front Squat x5

B2: Double Kettlebell Swing x10

Rest as needed

2 Rounds

C1: Pull Ups 2×5

C:2 Double Windmill 2×5

Rest as needed

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

The post Women’s Workout: Cycle 9, Week 4, Day 1 appeared first on Breaking Muscle.

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 1, Day 1

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

A.

4 Rounds:

A-1: Double Military Press x5

A-2: Alternating Renegade Row x5

1 Minute Rest

B.

B-1: Double Kettlebell Front Squat x5

B-2: Double Kettlebell Swing x10

1 Minute Rest Between Sets

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

The post Women’s Workout: Cycle 9, Week 1, Day 1 appeared first on Breaking Muscle.

Completing a 10k race is the next step in the endurance cycle of the Women’s Workout. The 10k (6.2 miles) is a great milestone for any athlete to achieve. Combine these workouts with the Bodyweight Workouts to complement your cross training program. Please make sure you incorporate a warm up and mobility work to this program.

Week 5, Day 1

A.

Run 5 Miles

B.

Bodyweight Workout

The post Women’s Workout: Cycle 8, Week 5, Day 1 appeared first on Breaking Muscle.

A.

Run 5 mile Fartlek

B.

Bodyweight Workout

The post Women’s Workout: Cycle 8, Week 1, Day 2 appeared first on Breaking Muscle.