Week 3, Day 2

 

Part 1

Push Ups Max Effort

5x 10 Kettlebell Rack Lunges

4x Push Ups aim for about 25% of max effort work

5x10 Goblet Squats

 

3x RKC Plank 30 Seconds

3x Scorpion Progression 30 Seconds

 

Part 2

Full Split 1 minute

Single Pigeon Right Side 1 Minute

King Pigeon on the Right Side 1 Minute

Full Split 1 minute

Single Pigeon Left Side 1 Minute

King Pigeon on the Left Side 1 Minute

 

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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