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.

 

Cycle fourteen of the Women’s workout 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. 

 

Equipment needed: kettlebells, barbell, box and pull up bar.

 

Week Five, Day One

5x5 Barbell Deadlift

3x5+ Pull Ups

 

5x5 Kettlebell Press

5x5 Kettlebell Bootstrappers

 

3x10 Kettlebell Bulgarian Split Squats

3x25 Janda Sit Ups

 

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

 

Week Five, Day Two

4x30 Seconds Mountain Climbers

4x25 Bodyweight Squats

 

3x5 Turkish Get Ups *on each side

 

5x5 Barbell Box Squats

3x10 Good Morning Kettlebell or Barbell

 

3x10 Sit Up to Squat

3x10+ Strict Unbroken Push Ups

 

Yoga

1 Minute Child’s Pose

2 Minutes Cobbler’s Pose

3 Minute Frog Pose

 

Week Five, Day Three

3x5 Barbell Front Squat

3x15 Slow Knees to Elbows

 

3x10 Weighted Bench/Box Step Ups * on each side

2x20 Second Side Plank Hold *on each side

 

3x10 Kettllebell Suitcase Deadlift

3x10 Slow Toes to Bar

 

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

 
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