Fitness Equipment On a Wood Floor

FOLLICULAR WORKOUT #1

Type: Total body – Moderate strength + moderate cardio
What you need: Medium weights
Suggested time: Mid-day
Total time: 

- 3 rounds: 30 minutes total
- 1 minute per move + 1 minute rest in between each round
- Cycle through this circuit 3 TIMES 

Why?
We are starting the follicular series off with a moderately intense total body strength & cardio workout to prep your muscles and cardiovascular system for the increasing intensity that will occur over the next few workouts. This is why I suggest you stick with light/medium weights and moderate intensity cardio vs. going all out just yet.

EMOM (Every minute on the minute) Total Body Strength & Cardio

Complete the designated # of reps for each move within the minute. 

Any time left over in the minute is used for rest

 

Minute 1:  15 Weighted glute bridges

Minute 2:  12 Bicep curls

Minute 3:  16 Opposite hand to foot v-ups

Minute 4:  20 Squat jumps

Minute 5:  12 Triceps kick backs

Minute 6:  20 Penguin crunches (L + R = 1)
Minute 7:  20 Alternating jumping lunges
Minute 8:  10 Push ups
Minute 9:  20 Supermans
Minute 10: REST

^ Complete entire circuit 3 times through ^ 

 

STRETCH

FOLLICULAR WORKOUT #2

 

Type: Total body - Moderate/heavy strength + moderate/intense cardio
What you need: Medium/heavy weights
Suggested time: Mid-day
Total time:

35-40 minutes total
- 2 blocks – 3 rounds through each block
- Cycle through the Strength Block 3 times in a row before moving on to the Cardio Block 3 times in a row

Why?
Your hormones are approaching their best levels to be able to handle a good burn both strength and cardio-wise. For the second workout of the follicular phase, increase the weights and intensity of cardio a bit from the previous workout. 

BLOCK 1: Strength
- Complete this strength block 3x through before moving on to the cardio block

- 12 Triceps kick backs
- 12 Bulgarian split squat - LEFT leg in front (no weights)
- 12 Bulgarian split squat - RIGHT leg in front (no weights)
- 16 Suitcase crunches
- 12 Hammer curls
- 12 Weighted front squats
- 16 High plank jacks
- Rest for 1 minute

 ^ Repeat Block #1  3 times in a row ^

Then…

 

BLOCK 2: Cardio
EMOM

- Do each move for 1 minute before moving on to the next. - No rests between moves
- Complete this block 3 times through

Minute 1: 180 degree squat jumps
Minute 2: High knees
Minute 3: 3 ice skaters + 1 burpee 
Minute 4: Rest

^ Repeat Block #2  3 times in a row ^

 

STRETCH

FOLLICULAR WORKOUT #3

Type: Moderate/intense interval cardio 
What you need: Whatever you prefer! Outdoor run/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing/the choices are endless!
Suggested time: Mid-day
Total time:

- 2 or 3 rounds: 24-36 minutes

- Complete 2 or 3 rounds of the below intervals

Why?
At this point in your cycle your hormones are low enough to handle an intense workout without over stressing your body. 

Your metabolism is also approaching its slowest point at this time, so if fat loss is your goal, you will benefit from revving the metabolism up a bit with this interval workout

CARDIO INTERVALS

Complete the below intervals by doing whatever form of cardio you’d like!
An outdoor jog, on a bike, elliptical, treadmill, a rower, stationary bike, jump rope, rollerblading, dancing … whatever floats your boat!


Minute 0-1: warm up pace (gradually increasing pace throughout the minute)
Minute 1-3: sustain a moderate pace
Minute 3-5: brisk pace (comfortable but heart rate should be up)
Minute 5-7: intense pace (Should not be able to have a convo)

^ 2 min intervals ^
Minute 7-8: slowly decrease to warm up pace
Minute 8-9: moderate pace
Minute 9-10: brisk pace
Minute 10-11: intense pace
Minute 11-12: slowly decrease to moderate pace

^ 1 min intervals ^

^ Complete entire circuit 2 or 3x through ^

 

STRETCH

FOLLICULAR WORKOUT #4

 

Type: Upper body & core - Heavy strength
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 3 rounds: 35-40 minutes total
- Cycle through this circuit 3 TIMES 

Why?
Your hormones are in a prime spot to handle an intense burn strength-wise. So let’s take advantage of that and increase those weights for the upper body and core! 

BLOCK 1
- 12 Upright rows
- 12 Overhead shoulder press
- 24 Cross body mountain climbers (R+L = 1)

 

Rest for 1 minute

BLOCK 2
- 12 Bent over neutral grip rows
- 12 Lying chest press
- 24 Weighted Russian twists (R+L = 1) 

 

Rest for 1 minute

BLOCK 3
- 12 Skull crushers
- 12 Bicep curls
- 12 Weighted sit ups 

 

Rest for 1 minute

^ Complete entire circuit 3 times through ^ 

 

STRETCH

FOLLICULAR WORKOUT #5

Type: Lower body & core - Heavy strength
What you need: Heavy weights + Resistance bands
Suggested time: Mid-day
Total time:
- 3 rounds: 35-40 minutes total
- Cycle through this circuit 3 TIMES 

Why?
Once again, your hormones are in a prime spot to handle an intense burn strength-wise. So let’s take advantage of that and increase those weights for the lower body and core! 

BLOCK 1
- 12 Weighted forward walking lunges (L + R = 1)
- 24 Weighted calf raises
- 24 Butterfly crunches

 

Rest for 1 minute

BLOCK 2
- 24 Weighted glute bridges
- 12 Weighted front squats 
- 24 Plank shoulder taps (L + R = 1)

 

Rest for 1 minute

BLOCK 3
- 12 Weighted clock lunges (forward + lateral + back lunge = 1) / (6x LEFT + 6x RIGHT)
- 24 Alternating BANDED straight leg abductions (1 band above knees + 1 band around ankles)
- 24 Scissor kicks (L + R = 1)

 

Rest for 1 minute

^ Complete entire circuit 3 times through ^ 

 

STRETCH

FOLLICULAR WORKOUT #6

 

Type: Total body - Heavy strength + Intense cardio
What you need: Heavy weights 
Suggested time: Mid-day
Total time: 35-40 mins 

Cycle through the upper/lower/core portion of each block 3x in a row then finish that block with the “cardio finisher” 1x before moving on to the next block

Why?
This is the last workout before your ovulatory phase begins. Your energy will be just about peaking, so take advantage and up the intensity for both cardio and strength!

BLOCK 1
Upper – 12 Renegade rows (L = 1 + R = 1)  - modification
Lower – 12 Goblet Sumo squats
Core – 24 Weighted Russian twist

^ REPEAT 3x then:

Cardio Finisher: 24 Mummy kicks (L + R = 1)

 

Rest for 1 minute

BLOCK 2
U – 12 Bicep curls
L – 12 Deadlifts 
C – 24 Bicycle crunches (L + R = 1)

^ REPEAT 3x then:

Cardio Finisher: 24 Squat jacks
 

Rest for 1 minute

BLOCK 3
U – 12 Lying chest press
L – 12 Weighted front squats
C – 6x: 1 inchworm + 10 mountain climbers

^ REPEAT 3x then:

Cardio Finisher – 24 Burpees :)

STRETCH