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 twelve-week cycle will focus on core stability, overall body weight strength, and building a strong foundation for strict pull ups. A pull up bar will be required for this cycle. The workouts will be posted on Mondays, Wednesdays, and Fridays.

 

Week 4, Day 1: Interval Day
Rest 1 minute between sets.

A.
2 Rounds
1 minute of inchworm push ups
1 minute of lunges
Then:
1 minute kimura situps

 

B.
2 Rounds
1 minute of alternating air squat with a kick 
5 close grip push ups
20 seconds of side plank

 

C.
2 Rounds
1 minute burpee with alternating side jump to right and left hands alternating
1 minute forward bend to kick through alternating on the right and left
Then:
1 minute abdominal around the worlds

 

D.
2 Rounds
30 seconds of dive bomber push ups to cobra
30 seconds alternating one arm tapping push up or clapping push up
Then:
1 minute double raised legs

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