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.

 

Cycle thirteen 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.  

 

Equipment needed: pull up bar, yoga mat, kettlebell and box.

 

New Feature: Post your workout results, comments, and questions in the Breaking Muscle forum.

 

Week 1, Day 3

 

Part 1

  • 30 Pull Up Negatives
  • 10 Toes To Bar
  • 20 Glute Bridges
  • 3x Dead Hang Skill Work Max Effort
  • 10 Toes To Bar
  • 20 Glute Bridges

 

Tabata Mash Ups

  • Frog Jumps
  • Janda Sit Ups

 

Part 2

  • Lizard Pose Right Side 1 Minute
  • 1/2 Split Right Side 1 minute
  • Lizard Pose Right Side 1 Minute
  • 1/2 Split Left Side 1 minute
  • Frog Pose 3 Minutes
  • Child’s Pose
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