follicular PHASE
FOLLICULAR WORKOUT #1
Type: Total body – Strength + cardio
What you need: Medium/heavy weights + bands
Suggested time: Mid-day
Total time:
- 4 rounds: 28 minutes total
- 1 minute per move
- Cycle through this circuit 4 TIMES
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!
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: 16 Banded 4 point kick ups (8 on LEFT+ 8 on RIGHT)
Minute 2: 5x through: Upper + lower + full body supermans
Minute 3: 20 Weighted arm circles (10 forward + 10 back)
Minute 4: 20 weighted stuck in the middle squats (don’t go all the way up or all the way down)
Minute 5: 16 Mummy kicks
Minute 6: 12 Chest press with 1/2 pulse
Minute 7: REST
^ Complete entire circuit 4 times through ^
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: 25 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 - 10: repeat the below 45/15 combo:
- 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 - 20: Keep a moderate pace
Minute 20 - 25: repeat the below 45/15 combo again:
- 45 seconds of a moderate pace (heart rate should be up there!)
- 15 seconds of an intense pace (the hardest you can go)
*Take warm up pace breaks when needed!
STRETCH
FOLLICULAR WORKOUT #3
Type: Total body strength + cardio
What you need: Medium/heavy weights
Suggested time: Mid-day
Total time:
- 32 minutes total
- 15 minute AMRAP #1 + 15 minute AMRAP #2
- 2 minute rest in between both AMRAPs
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 workout, but also from what you used during last month’s workouts at this time. Progressive overload works wonders, baby!
AMRAP = as many rounds as possible
Set a timer for 15 minutes.
Complete the designated number of reps for each exercise before moving on to the next.
Complete as many rounds of the AMRAP as you can within the 15 minutes.
15 Minute AMRAP #1
- 12 Ice skaters
- 8 Hand release push ups
- 12 Weighted Russian twists
- 6 Burpees
Rest for 2 minutes
Then…
15 Minute AMRAP #2
- 12 Hammer curl + neutral grip overhead press
- 12 Sumo squat + heel raise
- 45 SECONDS: Plank hold (any plank you’d like!)
- 6 Man eaters
STRETCH
FOLLICULAR WORKOUT #4
Type: Upper body & core - strength
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 3 rounds: 30-35 minutes total
- Cycle through this 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 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.
BLOCK 1
- 12 Bent over fly
- 3x each side: 4 curls on 1 arm + iso hold on other
- 24 Side plank hip dips (12 on LEFT + 12 on RIGHT)
Rest for 1 minute
BLOCK 2
- 12 Alternating chest fly
- 12 Triceps chest press
- 24 Scissor kicks
Rest for 1 minute
BLOCK 3
- 12 Overhead shoulder press
- 12 Hammer curls
- 16 Wood chops (8 on LEFT + 8 on RIGHT)
Rest for 1 minute
^ Complete entire circuit 3 times through ^
FOLLICULAR WORKOUT #5
Type: Lower body & core - strength + cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 3 rounds: 35 minutes total
- Cycle through this circuit 3 TIMES
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.
BLOCK 1
- 15 Goblet sumo squat
- 15 Sumo squat jumps
- 10 Lying leg lifts
Rest for 1 minute
BLOCK 2
- 20 Bulgarian split squats (10 on LEFT + 10 on RIGHT)
- 20 Alternating jumping lunges
- 20 Cross body mountain climbers (L + R = 1)
Rest for 1 minute
BLOCK 3
- 15 Weighted glute bridges
- 15 Squat jacks
- 10 Plank shoulder taps (L + R = 1)
Rest for 1 minute
^ Complete entire circuit 3 times through ^
STRETCH
FOLLICULAR WORKOUT #6
Type: Total body strength + cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 32 minutes total
- 15 minute AMRAP #1 + 15 minute AMRAP #2
- 2 minute rest in between both AMRAPs
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 15 minutes.
Complete the designated number of reps for each exercise before moving on to the next.
Complete as many rounds of the AMRAP as you can within the 15 minutes.
15 Minute AMRAP #1
- 12 Stuck in the middle weighted squats
- 12 Arnold press
- 12 Weighted Russian twists
- 6 Burpees
Rest for 2 minutes
Then…
15 Minute AMRAP #2
- 12 Lying chest press
- 6 Man eaters
- 12 Cross body crunches
- 45 seconds of: High knees
STRETCH