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
5×10 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.