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 Eight, Day One

3x20 Bodyweight Glute Bridge
3x5 Pull Ups

 

3x5 Barbell Box Squats
3x8 Kettlebell Row

 

3x15 Heavy Kettbell Romanian Deadlift
3x20 Seconds RKC Plank

 

Tabata Kettlebell Swings

 

Yoga

2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Right Side
2 Minutes Pigeon Pose on Right Side
1 Minute Splits on Left Side

 

Week Eight, Day Two

3x20 Foot Elevated Single Leg Glute Bridge
3x3 Turkish Get Up

 

5x3 Kettlebell Clean and Press
5x10 Goblet Squat

 

3x10+ Strict Unbroken Push Ups
3x10 Prisoner Sit Ups

 

Yoga

2 Minute Child’s Pose
1 Minute Hero’s Pose
2 Minute Frog Pose

 

Week Eight, Day Three

3x5 Barbell Front Squat
3x15 Slow Knees to Elbows

 

3x10 Kettlebell Halos
3x15 Kettlebell Racked Lunges *on each side

 

3x10 V Ups
3x 20 Seconds RKC Plank

 

Yoga

1 Minute Downward Dog Wall Stretch
20 Seconds Standing Splits Hold Right Side
30 Seconds Standing Splits Hold Left Side
1 Minute Shoulder Dislocates with Strap

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