Women's Workout: Cycle 13, Week 1, Day 1

Mindith Rahmat


Women's Fitness, Yoga, 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.


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, yoga mat, kettlebell.


Week 1, Day 1


Part 1

  • 20 Pull Up Negatives
  • 25 Inverted Rows


  • 5x20 Kettlebell Swings
  • 5x10 Bulgarian Split Squats


  • 3x5 Kettlebell Windmills
  • 3x RKC Plank 30 Seconds


Part 2

  • Crescent Lunge
  • Hamstring Stretch
  • Downward Dog
  • Yogi Squat
  • Downward Dog
  • Lizard Pose
  • Quad Release
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