Fitness Equipment On a Wood Floor

FOLLICULAR WORKOUT #1

 

Type: Total body – Moderate strength + moderate cardio
What you need: Medium 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 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:
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 + increased fat loss + better metabolism!

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 Alternating forward lunges
Minute 2:  45 seconds mountain climbers 
Minute 3:  10 bicep servers
Minute 4:  20 weighted stuck in the middle squats (don’t go all the way up or all the way down)
Minute 5:  15 Leg lifts
Minute 6:  15 triceps chest press
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: 30 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!

*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 - Moderate/heavy strength + moderate/intense 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 - 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
- 15 Bent over underhand grip rows
- 3x each side: 4 curls on 1 arm + iso hold on other
- 24 Bicycle crunches

 

Rest for 1 minute

BLOCK 2
- 15 Wide push ups
- 15 Triceps dips
- 24 Forward & back rocking plank (fwd + back = 1) *add weight to back if you can!

 

Rest for 1 minute

BLOCK 3
- 15 Overhead shoulder press
- 15 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 - Heavy 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, 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! 

BLOCK 1
- 15 Weighted stuck in the middle squats
- 15 Squat jumps
- 24 Cross body crunches (L = 1 + R = 1)

 

Rest for 1 minute

BLOCK 2
- 24 Weighted split squat pulses (12 on LEFT + 12 on RIGHT)
- 15 Weighted calf raises (HEAVY!)
- 24 Cross body mountain climbers (L + R = 1)

 

Rest for 1 minute

BLOCK 3
- 15 Weighted glute bridges with abduction at top (band above knees)
- 24 banded 4 point kick ups (12 on LEFT + 12 on RIGHT)
- 24 Plank shoulder taps (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:
- 3 rounds: 30 minutes total
- Cycle through this circuit 3 TIMES 

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!

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:  12 Alternating weighted forward lunges (L + R = 1)
Minute 4:  45 seconds: High knees
Minute 5:  10 Arnold press
Minute 6:  20 Stuck in the middle weighted squats
Minute 7:  45 seconds: Quick feet + sprawl
Minute 8:  10 Upright rows
Minute 9:  10 Alternating jumping lunges (L + R = 1)
Minute 10: REST 

^ Complete entire circuit 3 times through ^ 

 

STRETCH