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.
Week 5, Day 1
Part 1
3×10 Kettlebell Rack Lunges
Push Ups Max Effort
3x Push Ups aim for 40% of your max effort work
3x RKC Plank 30 Seconds
3×10 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
10×10 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
5×5 Clean and Press
5×25 BodyWeight Squats
5×5 Kettlebell Windmills
3×15 Leg Raises
Part 2
100 Push Ups
5×5 Clean and Press
5×25 BodyWeight Squats
5×5 Kettlebell Windmills
3×15 Leg Raises
