follicular PHASE
FOLLICULAR WORKOUT #1​
Type: Total body – Strength + Cardio
What you need: Medium/heavy weights + bands
Suggested time: Mid-day
Total time: 30 minutes
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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!
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*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!
18, 15, 12, 9, 6, 3 workout:
- Perform 18 reps of each of the 5 moves, then 15 reps of each move, then 12 reps...etc etc until you get down to 3 reps per each move.
- Start with light weights for the beginning rounds and increase to medium weights as the reps decrease
18, 15, 12, 9, 6, 3 reps of:
- Skull crushers
- Weighted banded glute bridges with abduction at the top (weight goes on the hips & band goes above the knees)
- Leg lifts
- Squat jumps
- Hammer curls
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: 27 minutes
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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 needed!
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:
- 30 seconds of a moderate pace
- 30 seconds of an intense pace
Minute 20 - 22: warm up pace
Minute 22 - 25:
- 15 seconds of a moderate pace
- 45 seconds of an intense pace
Minute 25 - 27: cool down pace
STRETCH
FOLLICULAR WORKOUT #3​
Type: Total body - Strength + Cardio
What you need: Medium/Heavy weights
Suggested time: Mid-day
Total time:
- 35-40 minutes total
- 2 blocks – 3 rounds through each block
- Cycle through the Strength Block 3 times in a row before moving on to the Cardio Block 3 times in a row
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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 what you used during last month’s workouts at this time. Progressive overload, yet again!!
BLOCK 1 - Strength
Complete this strength block 3x through before moving on to the cardio block
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- 12 Triceps chest press (dumbbells close together over chest)
- 20 Weighted walking lunges
- 20 Scissor kicks
- 12 Bicep curls
- 12 Weighted squat pulses
- 12 Butterfly crunches
- Rest for 1 minute
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^ Repeat Block #1 3 times in a row ^ Then…
BLOCK 2 - Cardio
EMOM
– Do each move for 1 minute before moving on to the next.
- No rests between moves
- Complete this block 3 times through
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Minute 1: Ice skaters
Minute 2: Squat jacks
Minute 3: 10 Jumping jacks + 1 inchworm (keep repeating within the minute)
Minute 4: Rest
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^ Repeat Block #2 3 times in a row ^
STRETCH
FOLLICULAR WORKOUT #4​
Type: Upper body & core strength
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 32 minutes total
- 20 minute Upper Body AMRAP + 2 minute rest + 10 minute Core AMRAP
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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.
AMRAP = as many rounds as possible
Set a timer for 20 minutes for the Upper Body AMRAP and then 10 minutes for the Core AMRAP.
Complete as many rounds of the exercises as you can within 20 minutes for upper body & within 10 minutes for core.
*Take breaks and/or drop weight if necessary
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20 minute Upper Body AMRAP
- 12 Wide bicep curls
- 5x: 1 tricep kick back + 4 pulses at the top
- 12 Bus drivers
- 12 Renegade rows (L = 1 + R = 1) (modification)
- 12 Push ups
2 minute rest
10 minute Core AMRAP
- 10 High plank step outs (out out in in = 1)
- 10 Weighted Russian twists
- 12 Plank shoulder taps
- 20 Cross body mountain climbers
- 10 Supermans with lat pull down
STRETCH
FOLLICULAR WORKOUT #5​
Type: Lower body & core strength
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 32 minutes total
- 20 minute Lower Body AMRAP + 2 minute rest + 10 minute Core AMRAP
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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.
AMRAP = as many rounds as possible
Set a timer for 20 minutes for the Lower Body AMRAP and then 10 minutes for the Core AMRAP.
Complete as many rounds of the exercises as you can within 20 minutes for lower body & within 10 minutes for core.
*Take breaks and/or drop weight if necessary
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20 minute Lower Body AMRAP
- 12 Weighted front squats
- 12 Deadlifts
- 15 Weighted calf raises
- 20 Alternating weighted reverse lunges (L = 1 + R = 1)
- 15 Weighted bridges
2 minute rest
10 minute Core AMRAP
- 10 Plank hip dips (L + R = 1)
- 10 Bicycle crunches ( L + R = 1)
- 12 Weighted good mornings
- 20 Weighted Russian twists
- 4x: 3 Upper supermans + 3 lower supermans + 3 full body supermans
STRETCH
FOLLICULAR WORKOUT #6​
Type: Total body strength + Cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time: 30 minute AMRAP
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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!
AMRAP = as many rounds as possible
Set a timer for 20 minutes for the Lower Body AMRAP and then 10 minutes for the Core AMRAP.
Complete as many rounds of the exercises as you can within 20 minutes for lower body & within 10 minutes for core.
*Take breaks and/or drop weight if necessary
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30 minute AMRAP
- 20 Plank jacks
- 12 Chest flys
- 12 Weighted squat jumps
- 12 Arnold press
- 20 Kettlebell swings (with dumbbell if no kettlebell)
- 20 Weighted Bulgarian split squats (10 left + 10 right)
STRETCH