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

3x20 Bodyweight Glute Bridge

3x5 Pull Ups

 

3x5 Barbell Box Squats

3x8 Kettlebell Row

 

3x15 Heavy Kettlebell Romanian Deadlift

3x20 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

 

Day Two

3x20 Foot Elevated Single Leg Glute Bridge

3x3 Turkish Get Up

 

5x3 Kettlebell Clean and Press

5x10 Goblet Squat

 

3x10+ Strict Unbroken Push Ups

3x10 Prisoner Sit Ups

 

Yoga

1 Minute Child’s Pose

2 Minutes Cobbler’s Pose

3 Minute Frog Pose

 

Day Three

3x5 Barbell Front Squat

3x15 Slow Knees to Elbows

 

3x10 Kettlebell Halos

3x15 Kettlebell Racked Lunges *on each side

 

3x10 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.

 
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