EDITOR'S NOTE: 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 fourteen of the Women’s workout focuses on lower body strength and conditioning using a combination of bodyweight movements, barbell training and kettlebell drills. These workouts include short yoga sequences for mobility and flexibility and are programmed for three days per week. 


Equipment needed: kettlebells, barbell, box and pull up bar.


Week Four, Day One

3x20 Bodyweight Glute Bridge

3x5 Pull Ups


3x5 Barbell Box Squats

3x8 Kettlebell Row


3x15 Heavy Kettlebell Romanian Deadlift

3x20 Seconds RKC Plank


Tabata Kettlebell Swings



2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Right Side

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Left Side


Week Four, Day Two

3x20 Foot Elevated Single Leg Glute Bridge

3x3 Turkish Get Up


5x3 Kettlebell Clean and Press

5x10 Goblet Squat


3x10+ Strict Unbroken Push Ups

3x10 Prisoner Sit Ups



2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose


Week Four, Day Three

3x5 Barbell Front Squat

3x15 Slow Knees to Elbows


3x10 Kettlebell Halos

3x15 Kettlebell Racked Lunges *on each side


3x10 V Ups

3x 20 Seconds RKC Plank



1 Minute Downward Dog Wall Stretch

20 Seconds Standing Splits Hold Right Side

30 Seconds Standing Splits Hold Left Side

1 Minute Shoulder Dislocates with Strap