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 6, Day 1
Part 1
Pull Ups Max Effort
45 Negatives
5×5 Clean and Press
5×5 Walk Out to Strict Push Up
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 6, Day 2
Part 1
5x 25 Body Weight Squats
5×10 Glute Bridges
3×10 Kettlebell Bicep to Tricep
3×10 Kettlebell Rack Lunges
3x RKC Plank 30 Seconds
3×15 Leg Raises
Part 2
Frog Pose
Child’s Pose
Cat/Cow
Gate Pose Right Side
Cat/Cow
Gate Pose Left Side
Child’s Pose with Shoulder Release
Week 6, Day 3
Part 1
50 Jumping Pull Ups
5x 20 Glute Bridges
5x 10 Kettlebell Swing – Squat – Press
Tabata
Wide Legged Seated Kettlebell Press
Abdominal Bicycles
Part 2
Crescent Lunge
Hamstring Stretch
Downward Dog
Yogi Squat
Downward Dog
Lizard Pose
Quad Release