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