Fitness Equipment On a Wood Floor

FOLLICULAR WORKOUT #1

Type: Total body – Moderate strength + moderate cardio
What you need: Medium 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 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 medium weights & bands vs going for heavy weights just yet.

 

*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: Moderate/intense interval cardio 
What you need: Whatever you prefer! Outdoor walk+jog/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing….the options are endless!
Suggested time: Mid-day
Total time: 25 minutes

Why?
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 the below 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 (heart rate should be up there!)
- 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 (heart rate should be up there!)
- 15 seconds of an intense pace (the hardest you can go)

*Take warm up pace breaks if needed!

 

STRETCH

FOLLICULAR WORKOUT #3

Type: Total body - Moderate/heavy strength + moderate/intense 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 - Heavy 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?
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! 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 - Heavy strength + intense 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, your hormones are in a prime spot to handle an intense burn strength & cardio-wise. So let’s take advantage of that and increase those weights & intensity for the lower body and core! 

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 - Heavy strength + Intense 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 will be just about peaking, 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