Skill Work for Solid Upper Body Strength, Core, and Midline Stability

Mindith Rahmat

Founder

Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

EDITOR'S NOTE: Women's 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 including, Joseph and Lillian LePage, Baron Baptiste, Bryan Kest, Shiva Rea, Rod Stryker, and recently with Master Paulie Zink. She is also an experienced cross training coach, kettlebell coach and Olympic weightlifting athlete.

Week 1

Day 1

A.

3 Rounds

  • 30 Second Side Plank Right
  • 30 Second Side Plank Left
  • 30 Second Rest in Center Plank

(***penalty if you come out of plank early - 50 sit ups)

 

B.

3 Rounds

  • 1 Minute of Walking Russian Kettlebell Swing
  • 1 Minute of Burpees
  • 1 Minute of Rest

 

C.

3 Rounds

  • 30 Second Overhead Squat Right Arm
  • 30 Second Overhead Squat Left Arm
  • 1 Minute of Alternating Kettlebell Swings
  • 1 Minute of Rest

 

D.

Awake and Evolve

 

Day 2

A.

5 Rounds for Time:

  • Run/Row 250 meters
  • 25 Air Squats
  • 10 Push Ups
  • 5 Pull Ups

 

B.

Tabata Handstand Holds at Wall, 8 rounds 20s work/10s rest

 

C.

Awake and Evolve

 

Day 3

A. 

Tabata Mash Up, 8 rounds:

  • Alternating Side Plank
  • Plank

 

B.

5x5 Kettlebell Clean Squat Press

5x5 Halos on Each Side

(rest as needed between sets)

 

C.

3 Rounds

  • 1 Minute of Tactical Walking Lunge with Kettlebell
  • 1 Minute of Walking Kettlebell Swings
  • Rest 30 Seconds

 

D.

Awake and Evolve

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 2

Day 1

A.
25 V Ups
25 Burpees

 

B.

1 Minute of Farmer's Walk

 

then 3 Rounds:

  • 3 Turkish Get Up (one each side)
  • 6 Goblet squat
  • 24 Russian Kettlebell Swings
  • 1 Minute Farmer's Walk

 

C.

25 V Ups
25 Burpees

 

D.

Awake and Evolve

 

Day 2

A.
Tabata

  • Pull Ups
  • Push Ups
  • Sit Ups
  • Box Dips

 

**Perform 20 seconds of work followed by 10 seconds of rest of each movement eight times. There is no rest period between exercises.

 

B.
2 Rounds:
1/2 Turkish Get Up

  • 5 Right Arm
  • 5 Left Arm

 

C.

Awake and Evolve

 

Day 3

A.
3 Rounds

  • 30 Seconds of Spiderman Crawl
  • 30 Seconds of Air Squats

 

B.
4 Rounds

  • Run/Row 500 Meter
  • 30 Box Jumps
  • 30 Russian Kettlebell Swings

 

C.
10 x 10 Seconds of Plank Hold
(rest as needed) 

 

D.

Awake and Evolve

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 3

Day 1

A.

20 Kettlebell Thrusters
Run/Row 400 Meters
15 Kettlebell Thrusters
Run/Row 400 Meters
10 Kettlebell Thrusters
Run/Row 400 Meters

 

B.
Tabata
Push Ups
Box Dips

 

C.

Awake and Evolve

 

Day 2

A.
10x10 Second Plank Hold

 

B.
5 Rounds
2 Turkish Get Ups on Each Side
10 Russian Kettlebell Swings
20 Walking Lunges in Center Rack

 

C.
75 Janda Sit Ups (Butterfly Style)

 

D. 

Awake and Evolve

 

Day 3

A.

5 Rounds
2 Pistol Squats on Each Leg
4 Pull Ups
6 Heavy Kettlebell Front Squat

 

B.

4 Rounds

12 Kettlebell High Pulls on Each Side

24 Burpees

 

C.

Awake and Evolve

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 4

Day 1

A.

Tabata Mash Up
Double Kettlebell Supine Press
Jumping Air Squat

 

B.

Time Trial
1 Mile Run or Row

C.

Tabata Mash Up

Side Plank Hold Right

Kimura Sit Up

Side Plank Hold Left

 

D.

Awake and Evolve

 

Day 2

A.

25 Push Ups

 

B.

4 Rounds

5 Windmills on Right

5 Windmills on Left

30 Seconds of Mountain Climbers

 

C.

25 Push Ups

 

D.

5 Kettlebell Overhead Squats on the Right

5 Kettlebell Overhead Squats on the Left

30 Seconds of Air Squats

 

E.

Awake and Evolve

 

Day 3

A.

4 Rounds

30 Seconds of Handstand Hold at Wall

15 Dragon Flags or V Ups

 

B.

4 Rounds

7 Kettlebell Clean Squat Press

14 Russian Kettlebell Cleans

 

C.

4x20

Russian Twists

 

D.

Awake and Evolve

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 5

Day 1

A.

2 Rounds

30 Seconds Burpees

30 Seconds Air Squats

30 Seconds Plank

 

B.

2 Rounds

1 Minute of Walking Russian Kettlebell Swing

30 Seconds Racked Front Squat Right Side

30 Seconds Racked Front Squat Left Side

1 Minute of Rest

 

C.

2 Rounds

30 Seconds Overhead Squat Right Arm

30 Seconds Overhead Squat Left Arm

1 Minute of Alternating Kettlebell Swings

1 Minute of Rest

 

D. Awake and Evolve

 

Day 2

A.

5 Rounds
10 Russian Kettlebell Swings
10 Burpees
10 Dragon Flags or V-Ups
B.
4 Rounds
5 Clapping Push Ups
25 Air Squats
C.
5x5
Kettlebell Pull Over Sit Up

D. Awake and Evolve

 

Day 3

A.

3x3
Wide Leg Seated Press
30 Seconds Mountain Climbers
B.
3x3
1 Minute of Handstand Holds at Wall
30 Seconds Flying Lunges
C.
4x10
Kettlebell Good Mornings
30 Seconds 1/2 Turkish Get Up (Unweighted - Alternating Sides)

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 6

Day 1

A.

3x3 Turkish Get Ups (Heavy)

 

B.
Run/ Row
4 Rounds
800 Meters
25 Walking Tactical Lunges with Kettlebell
15 Strict Push Ups

 

C.
Tabata
Kettlebell Seesaw Press

 

 

Day 2

A.

21-15-9
Push Ups
Box Jumps
B.
5x3
Kettlebell Halos
10x3
Box Dips

 

C.
Tabata Mash Up
Superman
½ Unweighted Turkish Get Up (alternating sides)

 

 

Day3

A.
1-2-3-4-5-6-7-8-9-10
Kettlebell Clean and Press (Right and Left)
Burpees

 

B.
5-4-3-2-1
Turkish Get Up (Alternating Right and Left Side)

 

C.
4x20
Janda Sit Up (Butterfly Style)

 

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 7

Day 1

A.

Time Trial
Run or Row
4x400 Meters
(resting 2 minutes between sets)

 

B.

3x30 Seconds Each Round
Double Kettlebell Windmill
Double Kettlebell Swing
Double Kettlebell High Pull
30 Seconds Rest

 

 

Day 2

A.
4x30 Seconds
½ Unweighted Turkish Get Up (alternating sides)
Jumping Air Squats

 

B.
4 Rounds
10 Right/10 Left Kettlebell Racked Back Lunge and Press
10 Heavy Kettlebell Swings

 

C.
25 Push Ups Unbroken

 

 

Day 3

A.

10-20-10-20-10
Box Jumps
Sit Ups

 

B.
3 x 1 Minute Rounds
Kettlebell Swing Catch Squat

(rest 20 seconds between rounds)

 

C.
Tabata
See Saw Kettlebell Press

 

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 8

Day 1

A.

4 Rounds
5-10-15
Pull Ups
Push Ups
Air Squats

 

B.
4 Rounds
1 Minute Double Kettlebell Waiters Walk Right Side
30 Seconds Double Kettlebell Front Squat
1 Minute Double Kettlebell Waiters Walk Left Side
30 Seconds Double Kettlebell Front Squat

 

 

Day 2

A.

25 Push Ups

 

B.

4 Rounds

5 Windmills on Right

5 Windmills on Left

30 Seconds of Mountain Climbers

 

C.

25 Push Ups

 

D.

5 Kettlebell Overhead Squats on the Right

5 Kettlebell Overhead Squats on the Left

30 Seconds of Air Squats

 

E.

Awake and Evolve

 

Day 3

A.

4 Rounds
30 Seconds Kimura Sit Up
30 Seconds Burpees

 

B.
4 Rounds
1 Minute Double Unders or Single Jump Rope
1 Minute Kettlebell Swings
1 Minute Box Jumps
1 Minute of Kettlebell Push Press (from center rack)
1 Minute of Rest

 

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 9

Day 1

A.

2 Rounds

30 Seconds Burpees

30 Seconds Air Squats

30 Seconds Plank

30 Seconds Rest

 

B.

3 Rounds

1 Minute of Walking Russian Kettlebell Swing

30 Seconds Racked Front Squat Right Side

30 Seconds Racked Front Squat Left Side

1 Minute of Rest

 

C.

2 Rounds

30 Seconds Overhead Squat Right Arm

30 Seconds Overhead Squat Left Arm

1 Minute of Alternating Kettlebell Swings

1 Minute of Rest

 

D. Awake and Evolve

 

Day 2

A.

5 Rounds
20 Russian Kettlebell Swings (Heavy)
5 Halos (in each direction)
B.
4 Rounds
5 Clapping Push Ups
25 Air Squats
C.
2x5
Kettlebell Windmills

Kettlebell Pullover Sit Ups

 

D. Awake and Evolve

 

Day 3

A.

3x3
Wide Leg Seated Press
30 Seconds of Burpees
B.
3x3
1 Minute of Handstand Holds at Wall
30 Seconds of Alternating Walking Lunges with Kettlebell
(rest as needed)

C.

3 Rounds

5 Clean, Squat, Strict Press (Right and Left Sides)

 

D.
3x10
Kettlebell Good Mornings
30 Seconds 1/2 Turkish Get Up (Unweighted - Alternating Sides)

E. Awake and Evolve

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 10

Day 1

A.

5x3 Turkish Get Ups

 

B.
Run/ Row
4 Rounds
800 Meters
15 Kettlebell Thrusters
10 Strict Push Ups

 

C.
Tabata
Kettlebell Seesaw Press

 

D. Awake and Evolve

 

Day 2

A.

5x5
Kettlebell Halos
25 Kettlebell Swings

 

B.

21-15-9

Push Ups

Box Jumps

 

C.
Tabata Mash Up
Kimura Sit Up
Superman

 

D. Awake and Evolve

 

Day 3

A.

1-2-3-4-5-6-7-8-9-10
Kettlebell Clean and Press (Right and Left)
Jumping Squat

 

B.
6-3-1
Turkish Get Up (Alternating Right and Left Side)

 

C.
3x5 Kettlebell Pullover Situp

3x30 Second Handstand Hold at Wall

(no rest between movements)

 

D. Awake and Evolve

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 11

Day 1

A.

Time Trial
Run or Row
1 Mile

 

B.

4x30 Seconds Each Round
Double Kettlebell Swings
Double Kettlebell Cleans
Double Kettlebell High Pull
1 Minute Rest

 

C.

Tabata Handstand (holds at wall)

 

D. Awake and Evolve

 

Day 2

A.

4x30 Seconds
½ Unweighted Turkish Get Up (alternating sides)
Jumping Air Squats

 

B.
5 Rounds
5 Double Kettlebell Racked Front Squat

10 Double Kettlebell Racked Walking Lunges

Rest 1 Minute Between Rounds

 

C.
25 Push Ups Unbroken (modify to knees if needed)

 

D.

1 Attempt Max Handstand Hold at Wall

 

E. Awake and Evolve

 

Day 3

A.

30-20-10
Box Jumps
Sit Ups

 

B.

4 x 1 Minute Rounds
Kettlebell Swing Catch Squat

(rest 20 seconds between rounds)

 

C.
4x5

Kettlebell Windmills

(take your time and rest as needed between sets)

 

D. Awake and Evolve

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 12

Day 1

A.

5 Rounds
5-10-15
Pull Ups
Push Ups
Box Dips

 

B.

5 Rounds
1 Minute Double Kettlebell Waiters Walk Right Side
30 Seconds Burpees
1 Minute Double Kettlebell Waiters Walk Left Side
30 Seconds Air Squats

 

C.

~Your Choice~

3X30 Seconds

Kettlebell Russian Twist

or

3x30 Seconds

Kettlebell Around the World

(rest as needed between sets)

 

D. Awake and Evolve

 

Day 2

A.

4 Rounds

1 Minute Russian Kettlebell Swing

1 Minute Kettlebell Deadlift

1 Minute Alternating Kettlebell Clean

1 Minute Kettlebell Around the World

1 Minute Rest

 

B.
5 Minutes of Alternating Turkish Get Ups (**slow with perfect form) 

 

C. Awake and Evolve

 

Day 3

A.

3 Rounds
30 Seconds Kimura Sit Up
30 Seconds Burpees

 

B.

3 Rounds
5 Kettlebell Overhead Squats Right/Left

15 Jumping Squats

 

C.

3 Rounds

5 Kettlebell Windmills Right/Left

15 Alternating Kettlebell Swings

 

D.

3 Rounds

5 Kettlebell Push Press Right/Left

15 Tacticle Lunges with Kettlebell

 

E. Awake and Evolve

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