Skill Work for Solid Upper Body Strength, Core, and Midline Stability - Page 7

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 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.

 

 

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