follicular PHASE
FOLLICULAR WORKOUT #1
Type: Total body - Moderate strength
What you need: Medium weights - *record the weight you use in this specific workout*
Suggested time: Mid-day
Total time: 35 mins
- Cycle through the upper/lower/core portion of each block 3x in a row
- Once you’ve completed the 3 rounds, you are done with that block & should move on to the next block
Why?
This workout is the same as Luteal Workout #3 (which is why I’d like you to record the weight you use). Because you are in your follicular phase, I would like you to aim to go lighter with your weights & pick up the tempo of your reps.
BLOCK 1
Upper – 12 Tricep dips
Lower – 12 Deadlifts
Core – 10 Weighted sit ups
^ REPEAT 3x ^
Rest for 1 minute - then move onto next block
BLOCK 2
U – 12 total Alternating overhead shoulder press
L – 16 Alternating reverse lunges
C – 20 weighted Russian twists (L = 1 + R = 1)
^ REPEAT 3x ^
Rest for 1 minute - then move onto next block
BLOCK 3
U – Max number of push ups without taking a break (record this)
L – 12 Kettlebell/dumbbell swings
C – 8 Inchworms
^ REPEAT 3x ^
STRETCH
FOLLICULAR WORKOUT #2
Type: Total body - Bodyweight strength + cardio
What you need: A mat
Suggested time: Early morning
Total time: 35 minutes
Why?
Your hormones are low enough to handle intensity 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 pyramid workout
PYRAMID WORKOUT
For this workout, you will start out by doing 1 rep of each move and make your way up until you get to 10 reps for each move.
Then, you will reverse the order, and make your way back down to 1 rep for each.
*Take rests if needed!
EXERCISES:
Example:
1 leg lift + 1 hand release push up + 1 squat jump —->
2 leg lifts + 2 hand release push ups + 2 squat jumps —-> etc..
until you get up to 10 reps each
-THEN-
9 leg lifts + 9 hand release push ups + 9 squat jumps —->
8 leg lifts + 8 hand release push ups + 8 squat jumps —-> etc..
until you get down to 1 rep each again
STRETCH
FOLLICULAR WORKOUT #3
Type: Back + Biceps + Core – Heavy strength + intense cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 40 minutes total
- Cycle through the entire 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 third workout of the follicular series, aim to increase the weights and intensity of cardio a bit from what you used during last month’s workouts at this time.
BLOCK 1 – Back
- 8 Reverse fly
- 12 Renegade rows (L = 1 + R = 1)
- 12 Supermans with lat pull down
Rest for 1 minute
BLOCK 2 – Core
- 20 Plank shoulder taps
- 12 Butterfly crunches
- 45 seconds: Swimmers
- 4x: Bear crawls 4 fwd + 4 back
Rest for 1 minute
BLOCK 3 – Biceps
- 8 Bicep curls
- 45 seconds of: 180 degrees squat jumps
Rest for 1 minute
^ Repeat entire circuit 3 times through ^
STRETCH
FOLLICULAR WORKOUT #4
Type: Legs + Core – Heavy strength + intense cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 40 minutes total
- Cycle through the entire 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 the weights & the intensity!
BLOCK 1 – Legs
- 8 Weighted glute bridges with 4 pulses at the top
- 12 Weighted calf raises
- 12 Alternating weighted forward lunges
- 8 Burpees
Rest for 1 minute
BLOCK 2 – Core
- 12 Leg lifts
- 12 Supermans
- 45 second low plank hold
- 45 seconds of: High plank jacks
Rest for 1 minute
BLOCK 3 – Legs
- 12 Weighted front squat
- 12 Alternating weighted side lunges
- 12 Deadlifts (Tempo: slow on the way down - quick on the way back up)
- 45 seconds of: Runners lunge (switch leg at half)
Rest for 1 minute
^ Repeat entire circuit 3 times through ^
STRETCH
FOLLICULAR WORKOUT #5
Type: Chest + Shoulder + Triceps + Core – Heavy strength + intense cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 40 minutes total
- Cycle through the entire 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 the weights & the intensity!
BLOCK 1 – Chest + Core
- 8 Push ups
- 10 Chest press
- 12 Alternating chest fly (L = 1 + R = 1)
- 45 seconds: 10 seal jacks + 1 inchworm
Rest for 1 minute
BLOCK 2 – Shoulders + Core
- 12 Upright rows
- 45 seconds of: W pulses
- 12 V ups
- 24 Plank shoulder taps
Rest for 1 minute
BLOCK 3 – Triceps
- 12 Overhead tricep diagonal press (6 L + 6 R)
- 12 Kickbacks
- 12 Triceps chest press
- 45 seconds: Mummy kicks
Rest for 1 minute
^ Repeat entire circuit 3 times through ^
STRETCH
FOLLICULAR WORKOUT #6
Type: 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?
This is the last workout before your ovulatory phase begins. Your energy will be just about peaking and the ability for your body to withstand stress is high, so take advantage and up the intensity for the below cardio 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:
- 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 - 12: warm up pace
Minute 12 - 20:
- 45 seconds of a moderate pace (heart rate should be up there)
- 15 seconds of an intense pace (the hardest you can go)
Minute 20 - 22: warm up pace
Minute 22 - 24:
- 15 seconds of a moderate pace
- 45 seconds of an intense pace
Minute 24 - 25: cool down pace
*Of course take warm up pace breaks if needed!
STRETCH