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, ketllebells, barbell, yoga mat.

 

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

 

Week 8, Day 1

Part 1

Pull Ups Max Effort

25 Inverted Rows

100 Bodyweight Squats

5x20 Kettlebell Swings

 

3x RKC Plank 30 Seconds

 

Part 2

Crescent Lunge

Hamstring Stretch

Downward Dog

Yogi Squat

Downward Dog

Lizard Pose

Quad Release

 
Week 8, Day 2

Part 1

Push Ups Max Effort

 

Tabata Mash Up

  • Kettlebell Swing Catch Squat
  • Star Jumps

 

4x Side Plank 30 Seconds * alternating sides each set

5x5 Kettlebell Windmills

4x Side Plank 30 Seconds

 

Part 2

Standing Forward Bend with Shoulder Release

Prone Shoulder Release

Hero’s Pose

Camel Pose x3

Bridge Pose

 

Week 8, Day 3

Part 1

3x Pull Ups Max Effort

3x50 Body Weight Air Squats

 

2 Minutes of Kettlebell Swings

1 Minute rest

2 Minutes of Kettlebell Swings

1 Minute rest

2 Minutes of Kettlebell Swings

1 minute rest

 

20 Glute Bridges

10 Janda Sit Ups

20 Glute Bridges

10 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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