follicular PHASE
FOLLICULAR WORKOUT #1
Type: Total body – Strength + Cardio
What you need: Medium/Heavy weights + bands
Suggested time: Mid-day
Total time:
- 4 rounds: 28 minutes total
- 1 minute per move
- Cycle through this circuit 4 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!
*IMPORTANT:
If you are feeling confident in your ability to do so, try to slightly increase the weight that you use during this cycle compared to last month! Progressive overload leads to increased muscle gain + better metabolism + increased fat loss!
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: 20 Banded standing leg abductions (10 RIGHT + 10 LEFT)
Minute 2: 16 W pulses
Minute 3: 12 Crunches
Minute 4: 20 Banded straight leg kick backs (10 RIGHT + 10 LEFT)
Minute 5: 12 Squat jumps
Minute 6: 16 Chest press with 1/2 pulse
Minute 7: REST
^ Complete entire circuit 4 times through ^
STRETCH
FOLLICULAR WORKOUT #2
Type: Interval cardio
What you need: Whatever you prefer!
Suggested time: Mid-day
Total time: 25 minutes
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!
Minute 0 - 2: warm up pace
Minute 2 - 10 repeat the below 45/15 combo:
- 45 seconds of a moderate pace
- 15 seconds of an intense pace (the hardest you can go)
Minute 10 - 20: Keep a moderate pace
Minute 20 - 25 repeat the below 45/15 combo again:
- 45 seconds of a moderate pace
- 15 seconds of an intense pace
*Take warm up pace breaks if needed!
STRETCH
FOLLICULAR WORKOUT #3
Type: Total body - Strength + Cardio
What you need: Medium/Heavy weights
Suggested time: Mid-day
Total time:
- 32 minutes total
- 15 minute AMRAP #1 + 15 minute AMRAP #2
- 2 minute rest in between both AMRAPs
Why?
Your hormones are approaching their best levels to be able to handle a good burn both strength and cardio-wise. For the third workout of the follicular phase, aim to increase the weights and intensity of cardio a bit from not only the previous workout, but also from what you used during last month’s workouts at this time. Progressive overload works wonders, baby!
AMRAP = as many rounds as possible
Set a timer for 15 minutes.
Complete the designated number of reps for each exercise before moving on to the next.
Complete as many rounds of the AMRAP as you can within the 15 minutes.
15 Minute AMRAP #1
- 12 Weighted Russian twists
- 8x: 1 goblet sumo squat into 1 upright row
- 30 seconds: Mummy kicks
- 6 Burpees
Rest for 2 minutes
Then…
15 Minute AMRAP #2
- 4 Top bicep curls + 4 bottom bicep curls + 4 full bicep curls
- 20 Cross body mountain climbers
- 8 Hand release push ups
- 45 SECONDS: Plank hold (any plank you’d like!)
STRETCH
FOLLICULAR WORKOUT #4
Type: Upper body & core - Strength
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 3 rounds: 30-35 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!
Also – as previously mentioned, look to increase the weights slightly from what you used last month as your heavy weights.
BLOCK 1
- 12 Triceps chest press
- 12 Alternating chest fly
- 16 Wood chops (8 on LEFT + 8 on RIGHT)
Rest for 1 minute
BLOCK 2
- 12 Upright rows
- 12 Hammer curls
- 24 Weighted Russian twists
Rest for 1 minute
BLOCK 3
- 12 Bent over fly
- 3x each side: 4 curls on 1 arm + iso hold on other
- 24 Side plank hip dips (12 on LEFT + 12 on RIGHT)
Rest for 1 minute
^ Complete entire circuit 3 times through ^
STRETCH
FOLLICULAR WORKOUT #5
Type: Lower body & core - Strength + Cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 3 rounds: 35 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!
Also – as previously mentioned, look to increase the weights slightly from what you used last month as your heavy weights.
BLOCK 1
- 16 Bulgarian split squats (8 on LEFT + 8 on RIGHT)
- 16 Alternating jumping lunges
- 45 seconds: High knees
Rest for 1 minute
BLOCK 2
- 14 Weighted glute bridges
- 14 Squat jacks
- 10 Plank hip dips (L + R = 1)
Rest for 1 minute
BLOCK 3
- 12 Goblet sumo squat
- 12 Sumo squat jumps
- 20 Cross body mountain climbers (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:
- 32 minutes total
- 15 minute AMRAP #1 + 15 minute AMRAP #2
- 2 minute rest in between both AMRAPs
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!
AMRAP = as many rounds as possible
Set a timer for 15 minutes.
Complete the designated number of reps for each exercise before moving on to the next.
Complete as many rounds of the AMRAP as you can within the 15 minutes.
15 Minute AMRAP #1
- 8 Squat + 1 armed overhead press (neutral grip) RIGHT
- 8 Squat + 1 armed overhead press LEFT
- 30 seconds: Ice skaters
- 12 Opposite hand to foot v ups
Rest for 2 minutes
Then…
15 Minute AMRAP #2
- 6 Man eaters
- 12 Dumbbell swings
- 8x through: Close + wide bicep curls
- 4x through: 5 seal jacks + 1 inchworm
STRETCH