Women’s Workout: Cycle 13, Week 5

Cycle thirteen of the Women’s Workout series is an 8-week, 2-part, progressive plan to develop fundamental skills and strength to master strict pull ups and cultivate a more flexible and mobile body.

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 thirteen of the Women’s Workout series is an eight-week, two-part, progressive plan to develop fundamental skills and strength to master strict pull ups and cultivate a more flexible and mobile body.

Equipment needed: pull up bar, ketllebells, barbell, yoga mat.

Week 5, Day 1

Part 1

3×10 Kettlebell Rack Lunges

Push Ups Max Effort

3x Push Ups aim for 40% of your max effort work

3x RKC Plank 30 Seconds

3×10 Kettlebell Squat and Press

2x 15 Kettlebell Pull Over Sit Up

Part 2

Shoulder Dislocates with Strap X5

Cows Face Pose Right Side with Should Release

Shoulder Dislocates with Strap X5

Cows Face Pose Left Side with Should Release

Child’s Pose

Seated Forward Bend

Week 5, Day 2

Part 1

20 Glute Bridges

Pull Ups Max Effort

20 Glute Bridges

40 Jumping Pull Ups

20 Glute Bridges

2x Flexed Arm Hang

10×10 Kettlebell Swings

Part 2

Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side

Center Split 2 minutes

Single Pigeon on Right Side 2 Minutes

King Pigeon on the Right Side 1 Minute

Single Pigeon on Left Side 2 Minutes

King Pigeon on the Left Side 1 Minute

Week 5, Day 3

Part 1

100 Push Ups

5×5 Clean and Press

5×25 BodyWeight Squats

5×5 Kettlebell Windmills

3×15 Leg Raises

Part 2

100 Push Ups

5×5 Clean and Press

5×25 BodyWeight Squats

5×5 Kettlebell Windmills

3×15 Leg Raises