Fitness Equipment On a Wood Floor

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:

- Lying leg lifts

- Hand release push ups

- Squat jumps

 

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

- 8 Wide grip bent over row

 

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 Upper bicep curls

- 8 Lower bicep curls

- 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