follicular PHASE
FOLLICULAR WORKOUT #1
Type: Total body – Strength + Cardio
What you need: Medium/Heavy 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 total body strength & cardio workout to prep your muscles and cardiovascular system for the increasing intensity that will occur over the next few workouts. If you feel you need to prep your body a bit more, hold on to those medium weights. If you're ready to rock, pick up those heavies!
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 - Strength + 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?
At this point in your cycle your hormones are in a great spot to handle a great workout without over stressing your body.
Your metabolism is also approaching its slowest point at this time as well. So if fat loss is your goal - and even if it's not! - you will benefit from revving the metabolism up a bit with follicular workout #2!
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 (modification at end of video)
Minute 4: Rest
^ Repeat Block #2 3 times in a row ^
STRETCH
FOLLICULAR WORKOUT #3
Type: 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 as well. So if fat loss is your goal - and even if it's not! - 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 - 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?
You are in a prime spot to not only handle an intense workout strength-wise, but also to reap those benefits....#gainz. 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 - 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, you are in a prime spot to handle and reap the benefits of an intense strength workout ... #gainz.
So take advantage of that by increasing 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 - Strength + 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 should be just about peaking and muscle building abilities are about to be at an all time high, 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 :) (modification at end of video)
STRETCH