follicular PHASE
FOLLICULAR WORKOUT #1
Type: Total body – Moderate strength + moderate cardio
What you need: Medium weights
Suggested time: Mid-day
Total time:
- 26 minutes total
- 12 minute AMRAP #1 + 12 minute AMRAP #2
- 2 minute rest in between both AMRAPs
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 vs going heavy just yet.
*IMPORTANT:
Increase the weight that you use during this cycle compared to last month! Progressive overload leads to increased muscle gain + increased fat loss + better metabolism!
AMRAP = as many rounds as possible
Set a timer for 12 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 12 minutes.
12 Minute AMRAP #1
- 12 Weighted squats + into calf raise
- 12 Bus drivers
- 6x through: Plank walk ups ( up up + down down = 1x)
- 16 Squat jacks
Rest for 2 minutes
Then…
12 Minute AMRAP #2
- 16 Weighted walking lunges
- 12 Tricep chest press
- 16 Crunches
- 16 Sumo squat jumps
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:
- 3 rounds: 30 minutes total
- 1 minute per move + 1 minute rest in between each round
- Cycle through this circuit 3 times
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, aim to increase the weights and intensity of cardio a bit from what you used during last month’s workouts at this time.
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: 45 seconds: 10 seal jacks + 2 inchworms
Minute 2: 12 Chest fly
Minute 3: 4x through: Bear crawls (4 fwd + 4 back = 1)
Minute 4: 12 Weighted squat jumps
Minute 5: 12 Concentration curls (6 LEFT + 6 RIGHT)
Minute 6: 20 Cross body mountain climbers
Minute 7: 12 Runners lunge jumps (6 LEFT + 6 RIGHT)
Minute 8: 12 Scissor kicks
Minute 9: 45 seconds: Wall sits
Minute 10: REST
^ Complete entire circuit 3 times through ^
FOLLICULAR WORKOUT #3
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: 24 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 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 - 5: moderate pace (heart rate should be up there)
Minute 5 - 6: intense pace (the hardest you can go)
Minute 6 - 8: slowly decrease pace until you’re back at a moderate pace
*Take warm up pace breaks if needed!
^ repeat the above circuit 3x through ^
STRETCH
FOLLICULAR WORKOUT #4
Type: Upper body & core - Heavy strength
What you need: Heavy weights
Suggested time: Mid-day
Total time: 40 minutes
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 upper body and core!
18, 15, 12, 9, 6, 3 workout
Perform 18 reps of each of the 6 moves, then 15 reps of each move, then 12 reps...etc etc until you get down to 3 reps per each move.
18, 15, 12, 9, 6, 3 reps of:
- Man eaters
- Suitcase crunches
- Bicep sprinters
- Plank shin taps
- Push ups (as many as you can for the higher # sets)
- Opposite hand to foot v-ups
- Overhead diagonal tricep press (half of the set on 1 arm + other half of set on other)
STRETCH
FOLLICULAR WORKOUT #5
Type: Lower body & core - Heavy strength
What you need: Heavy weights
Suggested time: Mid-day
Total time: 40 minutes
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!
18, 15, 12, 9, 6, 3 workout
Perform 18 reps of each of the 6 moves, then 15 reps of each move, then 12 reps...etc etc until you get down to 3 reps per each move.
18, 15, 12, 9, 6, 3 reps of:
- Weighted alternating forward lunges
- Butterfly crunches
- Weighted sumo squat + heel raise
- Weighted good mornings
- Single leg deadlifts LEFT (hold 1 weight on the same side of your left leg)
- Single leg deadlifts RIGHT (hold 1 weight on the same side as your left leg)
- Plank shoulder taps
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 Skull crushers
Lower – 12 Goblet squats
Core – 16 Side plank hip dips (8 LEFT + 8 RIGHT)
^ REPEAT 3x then:
Cardio Finisher – 45 seconds of: Ice skaters
Rest for 1 minute
BLOCK 2
U – 12 Chest press with 1/2 pulse
L – 16 Bulgarian split squat (8 LEFT + 8 RIGHT)
C – 45 seconds: Swimmers
^ REPEAT 3x then:
Cardio Finisher – 45 seconds: Low plank jacks
Rest for 1 minute
BLOCK 3
U – 4x through of: 3 neutral grip bent over rows + 3 underhand grip bent over rows + 3 wide grip bent over rows
L – 16 Kettlebell (or dumbbell) swings
C – 20 Bicycle kicks
^ REPEAT 3x then:
Cardio Finisher – 45 seconds: Quick feet + sprawl
STRETCH