Women's Workout: Cycle 9, Week 1, Day 2

Mindith Rahmat


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


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.


This cycle of the Women’s workout will focus on strength and conditioning using bodyweight movements, pull ups and single and double kettlebell drills.



Week 1, Day 2


Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced



4 Rounds:


A1: Turkish Get Up - 2 on each side
A2: Downward Dog / Walk Outs / High Plank x 5

A3: Kettlebell Deck Squat x 10




4 Rounds:


B1: Push Ups - x5
B2: Double Racked Back Lunges x5
B3: 1-Arm Swing x10


Rest as Needed





C1: Heavy Goblet Squat x 5
C2: Double High Pull x 10


Ladies Choice Finisher


Pick one exercise and perform 1 Tabata circuit:


Rope Slams

RKC Plank Hold

Medicine Ball Slams

Rope Zig Zags

Prisoner Sit Ups

Russian Twists

Dragon Flags

V Ups

Janda Sit Ups

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