Week 3, Day 1

 

Part 1

25 Kettlebell Swings

15 Jumping Pull Ups

25 Kettlebell Swings

15 Negative Pull Ups

25 Kettlebell Swings

2x Flexed Arm Hang

25 Kettlebell Swings

 

Tabata 

Inchworm

V Ups

 

Part 2

Standing Forward Bend with Shoulder Release

Yogi Squat

Standing Forward Bend with Hands Under Feet

Yogi Squat with Twist to Right

Bird of Paradise

Yogi Squat with Twist to Left

Bird of Paradise

 

Child’s Pose

 

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.

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