follicular PHASE
FOLLICULAR WORKOUT #1
Type: Total body strength + cardio
What you need: Medium/Heavy 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 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!
AMRAP = as many rounds as possible
Set a timer for 12 minutes for AMRAP #1 and then 12 minutes for AMRAP #2
Complete as many rounds of the exercises as you can within each 12 minute block.
*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 strength + 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?
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 one!
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: 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?
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!
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 - Strength
What you need: Heavy weights
Suggested time: Mid-day
Total time: 35 minutes
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, look to increase the weights slightly from what you used last month as your heavy weights.
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 - Strength
What you need: Heavy weights
Suggested time: Mid-day
Total time: 35 minutes
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.
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 strength + 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 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!
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