follicular PHASE
FOLLICULAR WORKOUT #1
Type: Total body - strength
What you need: Medium weights - *record the weight you use in this specific workout*
Suggested time: Mid-day
Total time: 35 mins
- Cycle through the upper/lower/core portion of each block 3x in a row
- Once you’ve completed the 3 rounds, you are done with that block & should move on to the next block
Why?
This workout is the same as Luteal Workout #3 (which is why I’d like you to record the weight you use). Because you are in your follicular phase, I would like you to aim to reach for medium weights but pick up the tempo of your reps.
BLOCK 1
Upper – 12 Tricep dips
Lower – 10 weighted reverse lunges LEFT + 10 RIGHT
Core – 20 weighted Russian twists (L = 1 + R = 1)
^ REPEAT 3x ^
Rest for 1 minute - then move onto next block
BLOCK 2
U – 8 rounds of: 1 Front raise + 1 Lateral raise
L – 12 Deadlifts
C – 12 Weighted good mornings
^ REPEAT 3x ^
Rest for 1 minute - then move onto next block
BLOCK 3
U – 12 Bicep curls
L – 12 Weighted front squats
C – 15 Plank hip dips (L + R = 1)
^ REPEAT 3x ^
FOLLICULAR WORKOUT #2
Type: Total body - Bodyweight strength + cardio
What you need: A mat
Suggested time: Early morning
Total time: 35 minutes
Why?
At this point in your cycle your hormones are in a great spot to handle a great 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 pyramid workout!
PYRAMID WORKOUT
For this workout, you will start out by doing 1 rep of each move and make your way up until you get to 10 reps for each move.
Then, you will reverse the order, and make your way back down to 1 rep for each.
Take rests when needed!
EXERCISES:
- Plank walk ups
- Prisoner squats
- Bicycle crunches (L + R = 1)
Example:
1 plank walk up + 1 prisoner squat + 1 bicycle crunch (L + R =1) —->
2 plank walk ups + 2 prisoner squats + 2 bicycle crunches —-> etc..
until you get up to 10 reps each
-THEN-
9 plank walk ups + 9 prisoner squats + 9 bicycle crunches —->
8 plank walk ups + 8 prisoner squats + 8 bicycle crunches —-> etc..
until you get down to 1 rep each again
STRETCH
FOLLICULAR WORKOUT #3
Type: Back + Biceps + Core: Strength + cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 40 minutes total
- Cycle through the entire 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 third workout of the follicular phase, aim to increase the weights and intensity of cardio a bit from not only the previous workouts, but also from what you used during last month’s workouts at this time. Progressive overload works wonders, baby!
BLOCK 1 – Back
- 12 Weighted good mornings
- 12 Neutral grip bent over rows
- 12 Superman with lat pull down
- 45 seconds of: Swimmers
Rest for 1 minute
BLOCK 2 – Core
- 20 Scissor kicks
- 12 Plank shin tap
- 12 Butterfly crunches
- 4x: Bear crawls 4 fwd + 4 back
Rest for 1 minute
BLOCK 3 – Biceps
- 4x: 4 curls with 1 arm + iso hold on other
- 12 Bicep servers
- 20 Alternating bicep curls (L = 1 + R = 1)
- 45 seconds of: 180 degrees squat jumps
Rest for 1 minute
^ Repeat entire circuit 3 times through ^
STRETCH
FOLLICULAR WORKOUT #4
Type: Legs + Core: Strength + Cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 40 minutes total
- Cycle through the entire 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!
BLOCK 1 – Legs
- 12 Weighted split squats LEFT
- 12 Weighted split squats RIGHT
- 12 Alternating weighted forward lunges
- 45 seconds of: Jumping lunges
Rest for 1 minute
BLOCK 2 – Core
- 20 Scissor kicks
- 12 Supermans
- 12 Leg lifts
- 8 Burpees
Rest for 1 minute
BLOCK 3 – Legs
- 12 Weighted front squat
- 12 Weighted glute bridges
- 12 Deadlifts (Tempo: slow on the way down - quick on the way back up)
- 45 seconds of: High knees
Rest for 1 minute
^ Repeat entire circuit 3 times through ^
STRETCH
FOLLICULAR WORKOUT #5
Type: Chest + Shoulder + Triceps + Core: Strength + Cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 40 minutes total
- Cycle through the entire circuit 3 TIMES
Why?
Once again, 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!
BLOCK 1 – Chest + Core
- 12 Push ups
- 12 Chest press
- 12 Lying chest flys
- 45 seconds of: 10 seal jacks + 1 inchworm
Rest for 1 minute
BLOCK 2 – Shoulders + Core
- 6x: 1 - 1 - 2 Overhead shoulder press
- 12 Bus drivers (L + R = 1) do these slow and controlled!
- 12 Front raise
- 24 Plank jacks
Rest for 1 minute
BLOCK 3 – Triceps
- 12 Tricep dips
- 4x: 4 Kickbacks + 4 pulses at the top of the movement (when arms are fully extended behind you)
- 6 Overhead tricep diagonal press LEFT + 6 RIGHT
- 12 Triceps chest press
Rest for 1 minute
^ Repeat entire circuit 3 times through ^
STRETCH
FOLLICULAR WORKOUT #6
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: 25 minutes
Why?
This is the last workout before your ovulatory phase begins. Your energy should be just about peaking, so take advantage and up the intensity for this interval cardio session!
CARDIO INTERVALS
Complete the below intervals by doing whatever form of cardio you’d like!
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:
- 45 seconds of a moderate pace (heart rate should be up there)
- 15 seconds of an intense pace (the hardest you can go)
Minute 20 - 22: warm up pace
Minute 22 - 24:
- 15 seconds of a moderate pace
- 45 seconds of an intense pace
Minute 24 - 25: cool down pace
*Of course take warm up pace breaks if needed!
STRETCH