Week 3, Day 3
25 Janda Sit Ups
20 Jumping Pull Ups
20 Negative Pull Ups
20 Janda Sit Ups
2x Flexed Arm Hang
10 Janda Sit Ups
5×10 Bulgarian Split Squats
5x RKC Plank 20 Seconds
Half Happy Baby 1 Minute Right Side
Supine Splits 1 Minute Right Side
Half Happy Baby 1 Minute Left Side
Supine Splints 1 Minute Left Side
Spinal Twist Right Side
Spinal Twist Left Side
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.