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:
- 26 minutes total
- 12 minute AMRAP #1 +  12 minute AMRAP #2
- 2 minute rest in between both AMRAPs

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!

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

12 Minute AMRAP #1

- 6 Push ups
- 6 Squat jumps
- 6 Plank walk ups (up up down down = 1)
- 12 Push ups
- 12 Squat jumps
- 12 Plank walk ups (up up down down = 1)

 

Rest for 2 minutes
Then…

12 Minute AMRAP #2
- 6 Lateral raise
- 6 Weighted squats + into calf raise
- 6 Wide bicep curls
- 12 Lateral raise
- 12 Weighted squats + into calf raise
- 12 Wide bicep curls

STRETCH

FOLLICULAR WORKOUT #2

Type: Total body - Moderate/heavy strength + moderate/intense cardio
What you need: Medium/heavy weights
Suggested time: Mid-day
Total time:
- 3 rounds: 30 minutes total
- 1 minute per move + 1 minute rest in between each round
- Cycle through this 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 second 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. 

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:  12 weighted front squats into overhead press
Minute 2:  12 chest press
Minute 3:  20 penguin crunches
Minute 4:  16 alternating weighted reverse lunges
Minute 5:  16 lunge jumps
Minute 6:  16 weighted Russian twists
Minute 7: 26 Russian twists (no weight)
Minute 8: 45 seconds: 10 high knees + 2 squat jumps
Minute 9: 12 push ups any style
Minute 10: REST

^ Complete entire circuit 3 times through ^

FOLLICULAR WORKOUT #3

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: 24 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!

Minute 0 - 2: warm up pace

Minute 2 - 5: moderate pace (heart rate should be up there)

Minute 5 - 6: intense pace (the hardest you can go)

Minute 6 - 8: slowly decrease pace until you’re back at a moderate pace

^ repeat the above circuit 3x through ^

 

STRETCH

FOLLICULAR WORKOUT #4

Type: Upper body & core - Heavy strength
What you need: Heavy weights 
Suggested time: Mid-day
Total time: 35 minutes

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 upper body and core!

18, 15, 12, 9, 6, 3 workout:

Perform 18 reps of each of the 6 moves, then 15 reps of each move, then 12 reps...etc etc until you get down to 3 reps per each move.

 

18, 15, 12, 9, 6, 3 reps of:
- Upright row
- Flutter kicks
- Skull crushers
- Opposite hand to foot v-ups
- Hammer curls
- Plank shoulder taps

 

STRETCH

FOLLICULAR WORKOUT #5

Type: Lower body & core - Heavy strength
What you need: Heavy weights 
Suggested time: Mid-day
Total time: 35 minutes

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!

18, 15, 12, 9, 6, 3 workout:

Perform 18 reps of each of the 6 moves, then 15 reps of each move, then 12 reps...etc etc until you get down to 3 reps per each move.

 

18, 15, 12, 9, 6, 3 reps of:
- Weighted + banded glute bridge with abduction at top
- High plank jacks
- Goblet sumo squats
- Butterfly crunches
- Alternating weighted reverse lunges
- Weighted good mornings

 

STRETCH

FOLLICULAR WORKOUT #6

Type: Total body - Heavy strength + Intense cardio
What you need: Heavy weights 
Suggested time: Mid-day
Total time: 35-40 mins 
- Cycle through the upper/lower/core portion of each block 3x in a row
- Then finish that block with the “cardio finisher” 1x before moving on to the next block

 

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!

BLOCK 1
Upper
 – 12 Bus drivers
Lower – 12 Weighted banded clam shells (put 1 dumbbell on top of upper thigh) - 12 on LEFT + 12 on RIGHT
Core – 1 minute: hold a plank

^ REPEAT 3x then:

Cardio Finisher – 1 minute: High knees

Rest for 1 minute

BLOCK 2
U
 – 12 Chest flys
L – 16 Bulgarian split squat (8 LEFT + 8 RIGHT)
C – 12 Weighted sit ups
^ REPEAT 3x then:

Cardio Finisher – 16 Squat jacks

Rest for 1 minute

BLOCK 3
U
 – 12 Hammer curl + overhead press
L – 16 Weighted walking lunges
C – 16 Weighted Russian twists (L + R = 1)
^ REPEAT 3x then:

Cardio Finisher – 6x: 1 inchworm + 10 cross body mountain climbers

 

STRETCH