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Tag: women’s workouts

  • Women's Workout: Cycle 13, Week 6

    Women's Workout: Cycle 13, Week 6

    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

  • Transfer Fantastically: Intermediate Dance Abilities and Barre Approach

    Transfer Fantastically: Intermediate Dance Abilities and Barre Approach

    The Inventive Motion exercise is a compilation of dance motion, bellydance, barre, pilates, kettlebells, and yoga. This exercise will transfer by varied sorts of programming for ranges newbie to superior. The aim of the exercise is to realize a technical basis of dance motion, enhance fluidity and adaptability, enhance total physique power, and discover your physique by varied mediums.

     

    This cycle of the artistic motion exercise collection helps you construct a basis for intermediate dance method and useful health abilities. It’s an intermediate barre exercise that fuses ballet, dance motion, body weight train, and yoga into one enjoyable and provoking class.

     

    Inventive Motion will run two days per week. Be happy to choose any two days that work on your schedule. Have enjoyable with the exercise and discover your artist in your athletic journey.

     

     

    Week 1, Day 1

    Heat Up:
    Tadasana
    March 3 minutes

     

    Higher Physique:
    Downward Canine to Upward Canine 10x
    Strict Push Ups 20x

     

    Stretch:

    Arms Clasp Behind again 20 sec

     

    Decrease Physique:
    Suhaila Squat, Elbows on Legs 1 min
    Suhaila Squat, Arms in 2nd place 1 min
    Suhaila Squat, Arms in fifth place 1min

     

    Stretch:
    Determine 4 R leg on the Barre 20 secs
    Determine 4 L leg on the Barre 20 secs

     

    Glute Work:
    Desk Prime 1 Inch Lifts R Leg 25x
    Desk Prime Hydrant R Leg 25x
    Desk Prime Arabesque R Leg 15x
    Desk Prime 1 Inch Lifts R Leg 25x
    Desk Prime Hydrant R Leg 25x
    Desk Prime Arabesque R Leg 15x
    Cat Stretch, Hips to the appropriate R
    Cat Stretch, Hips to the appropriate R

     

    Core:
    Bicycles with Straight Legs 25X
    Boat Pose maintain 20 sec 3x

    Again Work:
    Cobra 3x
    Upward Canine 20 secs

    Stretch:
    Pigeon R leg 20 secs
    Straddle Stretch 20 secs
    Pigeon L leg 20 secs
    Straddle Stretch 20 secs

     

    Week 1, Day 2

    Heat Up:
    Tadasana
    March & Twist 3 min

     

     

    Higher Physique:
    Elbow Plank to Straight Arm Plank 10x
    Strict Push Ups 20x
    Elbow Plank Maintain 20 secs

     

    Stretch:
    Downward Canine 20 secs

     

    Decrease Physique:
    Slim V Alternating Releve 1 min
    Slim V Alternating Releve 1 min
    Repeat 2 x

     

    Suhaila Squat, Elbows on Legs 30 secs
    Suhaila Squat, Arms in 2nd place 30 secs
    Suhaila Squat, Arms in fifth place 30 secs

     

    Stretch
    Broad Leg Ahead Fold, Middle 30 secs
    Broad Leg Ahead Fold, R Leg 30 secs
    Broad Leg Ahead Fold, L Leg 30 secs

     

    Glute Work:
    Flat Again Collection on the Barre 1 inch carry R Leg 25x
    Flat Again Collection on the Barre 1 Inch Lifts, 2 Up 2 Down R Leg 25x
    Flat Again Collection on the Barre 1 Inch Lifts, 4 Up $ Down R Leg 25x

     

    Flat Again Collection on the Barre 1 inch carry L Leg 25x
    Flat Again Collection on the Barre 1 Inch Lifts, 2 Up 2 Down L Leg 25x
    Flat Again Collection on the Barre 1 Inch Lifts, 4 Up $ Down L Leg 25x

     

    Stretch:
    Determine 4 At The Barre R leg 20 secs
    Determine 4 At The Barre L leg 20 secs
    Ahead Fold, arms Below Ft 20 secs

     

    Core:
    Thigh Driving 10 units 5x
    Plank Maintain 20 secs 3x

     

    Again Work
    Snake R leg 20 secs
    Upward Canine 20 secs
    Snake L leg 20 secs
    Upward Canine 20 secs

     

    Stretch
    Crescent Lunge R Leg 20 secs
    Runners Lunge R Leg 20 secs
    Dragon R Leg 20 secs
    Hamstring stretch R Leg 20 secs
    Downward Canine
    Crescent Lunge L Leg 20 secs
    Runners Lunge L Leg 20 secs
    Dragon L Leg 20 secs
    Hamstring stretch L Leg 20 secs

     

    Click on on the quantity under that corresponds to the week of coaching you're in.

     

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