There are no hard and fast rules for what you can and cannot do in mixing different styles into your workout routines. The following routines are meant to either complement or provide a foundation for your weekly regimen, whatever that may be. If you cannot make it to the gym or are looking for a pure home practice you should feel comfortable following this program either way.
There are no hard and fast rules for what you can and cannot do in mixing different styles into your workout routines. The following routines are meant to either complement or provide a foundation for your weekly regimen, whatever that may be. If you cannot make it to the gym or are looking for a pure home practice you should feel comfortable following this program either way.
So, in these workouts we combine kettlebell swings, bodyweight core movement and yoga sequences. You should have some familiarity with the movements, and if you don’t spend some time researching them and getting familiar with form.
We break the program out into two simple sessions that you can spread out during the week, as it suits your schedule.
- Session 1 will be a full workout with a full yoga class
- Session 2 will be a full workout with a shorter yoga class
You don’t need to remember a lot when it comes to pacing your workouts or yoga sessions. For instance, hold all yoga poses for five breaths unless otherwise indicated. Where you see the instruction Rest, we have two recommendations:
- After each round of 10, 15 and 25 reps, rest as needed listening to your body, from 30-60 seconds.
- After each your set of 50 swings, please rest as needed up to 3 minutes
You also don’t need much in the way of equipment. Just the following:
Kettlebell
Pull up bar
Timer
Yoga mat, non-slip
As for kettlebell weights, we suggest the following guidelines. Lower part of the range for women and the upper value for men:
| Beginner | Intermediate | Elite |
|---|---|---|
| 8-12 kg | 12-16 kg | 16-24 kg |
One of your main objectives should be to learn and understand the flow of the program. Take your time reading through the routines, and mapping out the movements. They will challenge you and if you are unsure of what to do, look up the movements and get comfortable with them first. To support your journary through this download our app:
Free Download – Breaking Muscle Fitness Library
If you follow the movement patterns, and learn them, it will help you to create your own variations as you go along. Your body will tell you how it is working for you. Developing that understanding of the exercise sequences should be an important part of your commitment to a program. It is, as much as being a physical challenge, a way for you to learn your own programming.
Your body will tell you how it is working for you. Every one of you is different and only you know how you really feel.
It’s very important to realize that no one will make you do these workouts. You are your own coach and motivator. One way to stay on track and continue to evolve is to leverage the opportunity to learn from the routines here.
Week 1
| Workout 1 | Workout 2 |
|---|---|
| 10 Swings
1 V Up 15 Swings 2 V Up 25 Swings 3 V Up 50 Swings Rest |
10 Swings
2 Sit up to straddle 15 Swings 4 Sit up to straddle 25 Swings 6 Sit up to straddle 50 Swings Rest |
Week 2
| Workout 1 | Workout 2 |
|---|---|
| 10 Swings
1 Knees To Elbow 15 Swings 2 Knees To Elbow 25 Swings 3 Knees To Elbow 50 Swings Rest |
10 Swings
1 Kimura Sit Up 15 Swings 2 Kimura Sit Up 25 Swings 3 Kimura Sit Up 50 Swings Rest |
Kimura Situp Demo
Watch this video on YouTube
Week 3
| Workout 1 | Workout 2 |
|---|---|
| 10 Swings
1 Toes to Bar 15 Swings 2 Toes to Bar 25 Swings 3 Toes to Bar 50 Swings Rest |
10 Swings
1 Prisoner Sit Up 15 Swings 2 Prisoner Sit Up 25 Swings 3 Prisoner Sit Up 50 Swings Rest |
Week 4
| Workout 1 | Workout 2 |
|---|---|
| 10 Swings
1 Bodyweight Get Up 15 Swings 2 Bodyweight Get Up 25 Swings 3 Bodyweight Get Up 50 Swings Rest |
10 Swings
2 Bodyweight Straight Leg Raise 15 Swings 4 Bodyweight Straight Leg Raise 25 Swings 6 Bodyweight Straight Leg Raise 50 Swings Rest |
Full 3 Month Plan
If you are committed to seeing this plan through the full 3 months, please download the PDF workbook by following the link below. It contains all 12 weeks of workouts including the ones above. Learn the progressions. Work through them and adapt to your needs. Set yourself some goals and go for it.
Download Bodyweight Yoga Kettlebell Workout
About Mindith Rahmat
Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.
Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.
Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.
