follicular PHASE
FOLLICULAR WORKOUT #1
Type: Total body – Strength + Cardio
What you need: Medium/heavy weights
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 increase the weight that you use during this cycle compared to last month! Progressive overload leads to increased strength & muscle gain + better metabolism + fat loss + a world of other benefits!
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: 16 Alternating forward lunges
Minute 2: 45 seconds: mountain climbers
Minute 3: 10 bicep servers
Minute 4: 15 weighted stuck in the middle squats (don’t go all the way up or all the way down)
Minute 5: 12 Leg lifts
Minute 6: 15 triceps chest press
Minute 7: REST
^ Complete entire circuit 4 times through ^
STRETCH
FOLLICULAR WORKOUT #2
Type: 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: 30 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!
*Take warm up pace breaks if need be
Minute 0 - 2: warm up pace
Minute 2 - 30:
- 45 seconds of a moderate pace (heart rate should be up there!)
- 15 seconds of an intense pace (the hardest you can go)
^ Repeat this 45/15 combo throughout the duration of the workout ^
STRETCH
FOLLICULAR WORKOUT #3
Type: Total body Strength + Cardio
What you need: Medium/heavy weights
Suggested time: Mid-day
Total time:
- 33 minutes total
- 15 minute AMRAP #1 + 15 minute AMRAP #2
- 3 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 Renegade rows (L = 1 + R = 1) (modification)
- 4x of: 3 ice skaters + 1 burpee (burpee modification)
- 12 Weighted glute bridges
- 12 Hammer curls
- 6 Burpees
Rest for 3 minutes
Then…
15 Minute AMRAP #2
- 12 Chest flys
- 12 Squat jumps
- 12 Triceps dips
- 12 Runners lunges (6 on LEFT / 6 on RIGHT)
- 8 Weighted alternating tick tock lunges (fwd + back + LEFT = 1 / fwd + back + RIGHT = 1)
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 Bent over underhand grip rows
- 3x each side: 4 curls on 1 arm + iso hold on other
- 12 Bicycle crunches (L + R = 1)
Rest for 1 minute
BLOCK 2
- 10 Wide push ups
- 12 Triceps dips
- 15 Forward & back rocking plank (fwd + back = 1) *add weight to back if you can!
Rest for 1 minute
BLOCK 3
- 12 Overhead shoulder press
- 12 Hammer curls
- 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
What you need: Heavy weights + resistance bands
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
- 12 Weighted stuck in the middle squats
- 15 Squat jumps
- 16 Cross body crunches (L = 1 + R = 1)
Rest for 1 minute
BLOCK 2
- 16 Weighted split squat pulses (8 on L + 8 on R)
- 15 Weighted calf raises (HEAVY!)
- 20 Cross body mountain climbers (L + R = 1)
Rest for 1 minute
BLOCK 3
- 12 Weighted glute bridges with abduction at top (band above knees)
- 24 banded 4 point kick ups (12 on LEFT + 12 on RIGHT)
- 12 Plank shoulder taps (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:
- 3 rounds: 30 minutes total
- Cycle through this circuit 3 TIMES
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!
EMOM (every minute on the minute) Total Body Strength
- 1 minute per move
- 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: High plank jacks
Minute 2: 10 Bicep curls
Minute 3: 8 Alternating weighted forward lunges (L + R = 1)
Minute 4: 45 seconds: High knees
Minute 5: 10 Arnold press
Minute 6: 15 Stuck in the middle weighted squats
Minute 7: 45 seconds: Quick feet + sprawl
Minute 8: 10 Upright rows
Minute 9: 14 Alternating jumping lunges
Minute 10: REST
^ Complete entire circuit 3 times through ^
STRETCH