Fitness Equipment On a Wood Floor

FOLLICULAR WORKOUT #1

Type: Total body - Moderate 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 go lighter with your weights & 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?
Your hormones are low enough to handle intensity 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 the below 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 – Heavy strength + intense 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 series, aim to increase the weights and intensity of cardio a bit from what you used during last month’s workouts at this time.

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 – Heavy strength + intense 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, your hormones are in a prime spot to handle an intense burn strength & cardio-wise. So let’s take advantage of that and increase the weights & the intensity!

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 – Heavy strength + intense 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, your hormones are in a prime spot to handle an intense burn strength & cardio-wise. So let’s take advantage of that and increase the weights & the intensity!

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: 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: 25 minutes

Why?
This is the last workout before your ovulatory phase begins. Your energy will be just about peaking and the ability for your body to withstand stress is high, so take advantage and up the intensity for the below cardio 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 - 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