EDITOR'S NOTE: These exercises are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Licensed Yoga Therapist, licensed CrossFit coach, and very long time health fanatic with in depth expertise in Russian kettlebells and body weight train.
This cycle of the Ladies’s exercises focuses on decrease physique energy and conditioning utilizing a mix of body weight actions, barbell coaching and kettlebell drills.
These exercises embrace brief yoga sequences for mobility and adaptability and are programmed for 3 days per week for twelve weeks.
Gear wanted: kettlebells, barbell, field, and pull up bar.
Week One: Day One
3×20 Body weight Glute Bridge
3×5 Pull Ups
3×5 Barbell Field Squats
3×8 Kettlebell Row
3×15 Heavy Kettlebell Romanian Deadlift
3×20 Seconds RKC Plank
Tabata Kettlebell Swings
Yoga
1 Minute Squat Maintain
1 Minute Little one’s Pose with Shoulder Stretch to RIght
1 Minute Little one’s Pose with Shoulder Stretch to Left
Downward Canine to Upward Canine x5
Week One: Day Two
3×20 Foot Elevated Single Leg Glute Bridge
3×3 Turkish Get Up
5×3 Kettlebell Clear and Press
5×10 Goblet Squat
3×10+ Strict Unbroken Push Ups
3×10 Prisoner Sit Ups
Yoga
1 Minute Little one’s Pose
2 Minutes Cobbler’s Pose
3 Minute Frog Pose
Week One: Day Three
3×5 Barbell Entrance Squat
3×15 Gradual Knees to Elbows
3×10 Kettlebell Halos
3×15 Kettlebell Racked Lunges *on all sides
3×10 V Ups
3x 20 Seconds RKC Plank
Yoga
1 Minute Squat Maintain
1 Minute Little one’s Pose with Shoulder Stretch to RIght
1 Minute Little one’s Pose with Shoulder Stretch to Left
1 Minute Downward Canine Wall Stretch
1 Minute Shoulder Stretch with Strap
Click on on the quantity under that corresponds to the week of coaching you're in.
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