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 7, Day 1
Part 1
3x Push Ups Max Effort
50 Bodyweight Squats
3x Diamond Push Ups Max Effort
50 Bodyweight Squats
5×5 Kettlebell Windmills
Part 2
Standing Forward Bend with Shoulder Release
Prone Shoulder Release
Hero’s Pose
Camel Pose x3
Bridge Pose
Week 7, Day 2
Part 1
20 Toes to Bar
Push Ups Max Effort
10 Toes to Bar
20 Jumping Pull Ups
15 Pull Up Negatives
5 Toes to Bar
Tabata Mash Up
- Goblet Squat
- Prisoner Sit Up
Part 2
Lizard Pose Right Side 1 Minute
½ Split Right Side 1 minute
Lizard Pose Right Side 1 Minute
½ Split Left Side 1 minute
Frog Pose 3 Minutes
Child’s Pose
Week 7, Day 3
Part 1
Pull Ups Max Effort
3x Flexed Arm Hang as long as possible
Dead Hang as long as possible
2 Minutes of Kettlebell Swings
1 Minute rest
2 Minutes of Swing – Catch – Squat
1 Minute rest
2 Minutes of Kettlebell Snatch
1 minute rest
3x 30 Seconds RKC Plank
3×10 V Up
Part 2
Reverse Prayer Pose, Wide Legged Forward Bend
Side-to-Side Lunge 1 Minute
Shoulder Release Wide Legged Forward Bend
Side-to-Side Lunge 1 Minute
Center Splits 1 Minute
Cobbler’s Pose
