Skill Work for Solid Upper Body Strength, Core, and Midline Stability - Page 9

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 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.

 

 

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