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.
This cycle of the Women’s workout will focus on strength and conditioning using bodyweight movements, pull ups and single and double kettlebell drills.
Week 2, Day 1
Recommended Weight for Women:
8 Kg (17.6 lb) Beginner
12 Kg (26.4 lb) Intermediate
16 Kg (35.2 lb) Advanced
A.
5 Rounds:
A1: Seated Press x5
A2: Renegade Row x5
Rest As Needed
B.
5 Rounds:
B1: Double Kettlebell Front Squat x5
B2: Double Kettlebell Swing x10
C.
2 Rounds:
C1:1-Hand Swing (Left) x30 seconds
C2:Figure 8 to Hold x60 seconds
C3:1-Hand Swing (Right) x30 seconds
Ladies Choice Finisher
**Pick one exercise and perform 1 Tabata circuit:
- Rope Slams
- RKC Plank Hold
- Med Ball Slams
- Rope Zig Zags
- Prisoner Sit Ups
- Russian Twists
- Dragon Flags
- V Ups
