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 5, Day 1

 

Part 1

3x10 Kettlebell Rack Lunges

Push Ups Max Effort

3x Push Ups aim for 40% of your max effort work

3x RKC Plank 30 Seconds

3x10 Kettlebell Squat and Press

 

2x 15 Kettlebell Pull Over Sit Up

 

Part 2

Shoulder Dislocates with Strap X5

Cows Face Pose Right Side with Should Release

Shoulder Dislocates with Strap X5

Cows Face Pose Left Side with Should Release

Child’s Pose

Seated Forward Bend

 

Week 5, Day 2

 

Part 1

20 Glute Bridges

Pull Ups Max Effort

20 Glute Bridges

40 Jumping Pull Ups

20 Glute Bridges

2x Flexed Arm Hang

 

10x10 Kettlebell Swings

 

Part 2

Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side

Center Split 2 minutes

Single Pigeon on  Right Side 2 Minutes

King Pigeon on the Right Side 1 Minute

Single Pigeon on Left Side 2 Minutes

King Pigeon on the Left Side 1 Minute

 

Week 5, Day 3

 

Part 1

100 Push Ups

5x5 Clean and Press

5x25 BodyWeight Squats

 

5x5 Kettlebell Windmills

 

3x15 Leg Raises

 

Part 2

100 Push Ups

5x5 Clean and Press

5x25 BodyWeight Squats

 

5x5 Kettlebell Windmills

 

3x15 Leg Raises

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