EDITOR'S NOTE: For an in-depth description of the beginner workouts and the movements contained in them from their creator, Bret Hamilton, have a look at his article on getting started with this 12-week ... Continue Reading
Phase 3 Special Forces Prep: Endurance, Rucking, and Swimming
Week 1, Day 1 AM 50min EMOM Min 1-10: 2 Heavy CGBP Min 11-20: 3 Tough Strict HSPU (adjust deficit to challenge accodingly) Min 21-30: 10sec Sled Push Tough but Sustainable Min 31-40: 3 ... Continue Reading
Strength & Conditioning – Chad Vaughn: Week 4
Week Four Day One 1. Jerk grip strict press with head tilt:70% x10, 75% x8, 80% x6, 85% x4 90% x3- Chin up and eyes find the ceiling on each rep 2. Front squat: 75% x3x7 sets - Relaxed hands and high ... Continue Reading
Strength & Conditioning – Chad Vaughn: Week 3
Week Three Day One 1. Jerk grip strict press with head tilt:70% x10, 75% x8, 80% x6, 85% x5 - Chin up and eyes find the ceiling on each rep 2.Back squat: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% ... Continue Reading
Strength & Conditioning – Chad Vaughn: Week 1
EDITOR'S NOTE:Chad Vaughn is a two-time Olympian, nine-time National Champion, multi-time international medalist, and an American record holder in the sport of Olympic-style weightlifting.Along with ... Continue Reading
Mommy and Me Workouts for Moms On the Go
Click Here for the Mommy and Me Workouts 6-Week Cycle These workouts are designed for moms with babies and toddlers at home. They are functional, effective training routines you can do with little ones ... Continue Reading
Kettlebells, Bodyweight, and Yoga For Core Strength
EDITOR'S NOTE: Yoga Workouts are written by Breaking Muscle founder Mindith Rahmat. Mindith is an E-RYT 500 Certified Yoga Therapist and Teacher. Mindith has studied under illuminating yoga teachers ... Continue Reading
Kettlebell Sport Training with World Champion Chris Doenlen
EDITOR'S NOTE: Chris Doenlen is an athlete, coach, personal trainer, yoga instructor-in-training, and doughnut enthusiast. He is a Master of Sport ranked kettlebell sport competitor, multiple time national ... Continue Reading
Phase 2 Special Forces Prep: Strength, Skill Work, Aerobic Power
Sample Programming: Phase 2, Week 1 Day 1 Side planks on elbow w/ 12 leg lifts - 3 sets per side + A: Deadlift clusters 3.3.3.3; rest 3min x 3; rest 10seconds b/t B1: Weighted pull up @ 32X1 x 4-6; ... Continue Reading
Gymnastics Workout: Cycle 3, Week 8, Day 5
The third cycle of the Gymnastics Workouts will focus on progression with repetition. What makes a gymnast so good at their sport is repetition of skills. To become better and stronger at a particular ... Continue Reading
Move Beautifully: Intermediate Dance Skills and Barre Technique
The Creative Movement workout is a compilation of dance movement, bellydance, barre, pilates, kettlebells, and yoga. This workout will move through various types of programming for levels beginner to ... Continue Reading
Women’s Workout: 90-Day Women’s Workout Challenge – Week 1, Day 1
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 ... Continue Reading
Gymnastics Workout: Cycle 2, Week 1, Day 4
The second cycle of gymnastics workouts can be a continuation of the previous cycle or done on its own.This cycle will implement more complex gymnastics skills. These skills will still be strength-based ... Continue Reading
4 Weeks to Get Spartan Race Ready
Week 1, Day 1 Workout Focus: Movement and recovery from the weekend. A. Crawl forward and back 10m + Brettzel x 5 breaths each side Side Crawl x 10m each way + Kettlebell Armbar x 5 breaths ... Continue Reading
18 Weeks of Free Bodyweight Workouts (54 Workouts!)
These workouts were designed by Breaking Muscle founder Mindith Rahmat. Mindith has trained extensively in yoga, kettlebells, and bodyweight. She is the definition of a fitness enthusiast and is always ... Continue Reading
Almost 100 Free Kettlebell Workouts!
Got some kettlebells and wondering what to do with them? Here you go! Almost one hundred workouts right here, ready for you to download. Dini Leopoldo wrote these workouts. She has earned both the SFGI ... Continue Reading
Mommy Workout: First Trimester – Week 12, Day 1
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The ... Continue Reading
Plan “B” – Short Workouts That Will Save Your Day
Like most serious sport athletes, you’ll do whatever it takes to become successful. Because it’s important, you’ll find time, make time, and commit to practicing specific sport skills, ... Continue Reading
Awake & Evolve: Cycle 4 – Balance Vinyasa Flow
A. Standing Mountain Pose Start by centering yourself in a standing mountain pose with your feet hip distance apart for 15-20 deep breaths. As you inhale, extend the arms above the head, lengthening and ... Continue Reading
Bodyweight Workout: Cycle 1, Week 3
Week 3 Day 1: Interval Day A. 1 minute Squat-Thrust-Burpee 1 minute Strict Push Ups 1 minute Alternating Abdominal Bicycles B. 4 Rounds: 30 seconds Handstand Hold 30 seconds Air ... Continue Reading
Mommy Workout: Diastasis Recti Recovery, Week 6
Week 6 Day 1 45 minute brisk walk/run Day 2 3 Rounds: One-arm row x 15/side Single leg deadlift x 15 Day 3 Yoga: Vinyasa Flow (omit ab bicycles) Day 4 3 Rounds: Single leg ... Continue Reading
12 Weeks to Faster Rowing Times
EDITOR'S NOTE: Ellen Tomek and Meghan O’Leary train and compete as members of the United States National Rowing Team in the women’s double sculls event. They began rowing together in 2013 with an eye on ... Continue Reading
Triathlon Workout: Cycle 5 – Week 2
Week 2 Survived week one and ready for more? It’s normal to question your training at times. Am I doing enough training? Do I need to do more? Am I working hard enough? Yes you are doing enough and ... Continue Reading
Bodyweight Workout: Cycle 1, Week 2
Week 2 Day 1: Interval Day Rest 1 minute between sets. A. 1 minute Squat-Thrust-Burpee 1 minute Strict Push Ups 1 minute Alternating Abdominal Bicycles B. 4 Rounds: 30 seconds ... Continue Reading
