EDITOR'S NOTE: 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 fourteen of the Women’s workout focuses on lower body strength and conditioning using a combination of bodyweight movements, barbell training and kettlebell drills. These workouts include short yoga sequences for mobility and flexibility and are programmed for three days per week. 



Equipment needed: kettlebells, barbell, box and pull up bar.


Week Six, Day One

3x25 Seconds Bodyweight Squats

3x30 Seconds Push Ups


5x5 Barbell Deadlift

5x8 Kettlebell Row


3x8+ Kettlebell Bicep to Tricep

3x20 Seconds Russian Twist

3x20 Seconds Up Chucks



2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Right Side

2 Minutes Pigeon Pose on Right Side

1 Minute Splits on Left Side


Week Six, Day Two

4x10 1 Leg Deadlift with Kettlebell

4x 20 Seconds of Plank on Forearms

4x10 Goblet Squat


4x10 Split Squat with Weight

4x10 Diamond Push Up


3x5 Kettlebell Windmill

3x5 Kettlebell Row on each side

2x 30 Seconds Side plank *on each side



2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose


Week Six, Day Three

3x20 Bodyweight Glute Bridge

3x5 Pull Ups


3x5 Barbell Box Squats

3x8 Kettlebell Row


3x15 Heavy Kettlebell Romanian Deadlift

3x20 Seconds RKC Plank


Tabata Kettlebell Swings



1 Minute Downward Dog Wall Stretch

20 Seconds Standing Splits Hold Right Side

30 Seconds Standing Splits Hold Left Side

1 Minute Shoulder Dislocates with Strap