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.


Week 1, Day 2


Part 1

  • Push Ups Max Effort
  • 4x Side Plank 30 Seconds * alternating sides each set
  • 4x Push Ups aim for about 40% of your max effort set
  • 4x Side Plank 30 Seconds * alternating sides each set


  • Tabata Kettlebell Swing - Catch - Squat


  • 3x10 Slow Toes to Bar


Part 2

  • Standing Forward Bend with Shoulder Release
  • Prone Shoulder Release
  • Hero’s Pose
  • Camel Pose x3
  • Bridge Pose