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 short cycle will focus on endurance, agility, and recovery. All workouts in this cycle will be twenty minutes or less, allowing extra time for mobility and recovery work. Spend five to ten minutes moving through this mobility program before each workout.

 

Mobility Workout

 

Neck
Look right and left x10
Side to side x10
Up and down x10

 

Shoulder
Shrugs forward and backwards x10
Up and down x10
Chest undulations x10
Rib cage expansions x10
Straight arm circles x10
Egyptian x10
Small arm circle x10
Large arm circles x10

 

Spine
Side to side arms lifted x10
Side bends arms by the side of body x10
Rotations with twist right and left x10
Around the world x10
Spinal roll ups x10
Scorpions x5 on each leg

 

Hip
Hip circles to right X10
Hip circles to Left x10
Slow squat to hold x10
Cossack squats x10

 

Knee
Knee circles x10

 

Ankle
Ankle flexion/extension x10
Ankle rolls right and left x10
Deep squat with feet and legs together x10
Slow pistol squat, using support if needed x5 on each side

 

Workout

 

Run or row 1x200m

Air squats x20

Run or row 1x200m

Abdominal leg lifts x20

Run or row 1x 200m

Run or row 1x200m

Abdominal bicycles x 20
 

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