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: 5 rounds: 30 minutes total
- 1 minute per move + 1 minute rest in between each round
- Cycle through this circuit 5 TIMES 

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 light/medium weights and moderate intensity cardio vs. going all out just yet.

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:  15 Weighted glute bridges
Minute 2:  12 Bicep curls
Minute 3:  16 Opposite hand to foot v-ups
Minute 4:  20 Squat jumps
Minute 5:  12 Triceps kick backs
Minute 6: REST

^ Complete entire circuit 5 times through ^ 

 

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: 35-40 minutes total
- 2 blocks – 3 rounds through each block
- Cycle through the Strength Block 3 times in a row before moving on to the Cardio Block 3 times in a row

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, increase the weights and intensity of cardio a bit from the previous workout. 

BLOCK 1 - Strength
Complete this strength block 3x through before moving on to the cardio block

- 3x through: 4 curls on 1 arm + iso hold on other (end up doing 12 bicep curls on each arm total)
- 16 Suitcase crunches
- 12 Bulgarian split squat - LEFT leg in front
- 12 Bulgarian split squat - RIGHT leg in front
- 12 Hammer curl + neutral grip overhead press
- 12 Weighted front squats
- 16 Leg lifts
- Rest for 1 minute

 ^ Repeat Block #1  3 times in a row ^   Then…

 

BLOCK 2 - Cardio
EMOM

– Do each move for 1 minute before moving on to the next. No rests between moves
- Complete this block 3 times through

Minute 1: Runners lunge with jump - (switch leg at 30 seconds)
Minute 2: Seal jacks
Minute 3: 3 ice skaters + 1 burpee 
Minute 4: Rest

^ Repeat Block #2  3 times in a row ^

 

STRETCH

FOLLICULAR WORKOUT #3

Type: Moderate/intense interval cardio 
What you need: Whatever you prefer! Outdoor run/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing/the choices are endless!
Suggested time: Mid-day
Total time: 2 or 3 rounds: 24-36 minutes

Complete 2 or 3 rounds of the below intervals

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, so if fat loss is your goal, you will benefit from revving the metabolism up a bit with the below interval workout:

CARDIO INTERVALS

Complete the below intervals by doing whatever form of cardio you’d like!
An outdoor jog, on a bike, elliptical, treadmill, a rower, stationary bike, jump rope, rollerblading, dancing … whatever floats your boat!


Minute 0-1: warm up pace (gradually increasing pace throughout the minute)
Minute 1-3: sustain a moderate pace
Minute 3-5: brisk pace (comfortable but heart rate should be up)
Minute 5-7: intense pace (Should not be able to have a convo)
^ 2 min intervals ^
Minute 7-8: slowly decrease to warm up pace
Minute 8-9: moderate pace
Minute 9-10: brisk pace
Minute 10-11: intense pace
Minute 11-12: slowly decrease to moderate pace
^ 1 min intervals ^

^ Complete entire circuit 2 or 3x through ^

 

STRETCH

FOLLICULAR WORKOUT #4

Type: Upper body & core - Heavy strength
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 3 rounds: 35-40 minutes total
- Cycle through this circuit 3 TIMES 

Why?
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! 

BLOCK 1
- 12 Wide push ups
- 3x through: 3 neutral grip bent over rows + 3 underhand grip bent over rows + 3 wide grip bent over rows
- 24 Weighted Russian twists (R+L = 1)

 

Rest for 1 minute

BLOCK 2
- 12 Triceps chest press
- 45 seconds: Bicep sprinters
- 12 Weighted sit ups 

 

Rest for 1 minute

BLOCK 3
- 12 Bus drivers
- 12 Arnold press
- 12 Forward and back rocking plank (fwd + back = 1)
Sorry to your shoulders in advanced :) :)

 

Rest for 1 minute

^ Complete entire circuit 3 times through ^ 

 

STRETCH

FOLLICULAR WORKOUT #5

Type: Lower body & core - Heavy strength
What you need: Heavy weights + Resistance bands
Suggested time: Mid-day
Total time:
- 3 rounds: 35-40 minutes total
- Cycle through this circuit 3 TIMES 

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! 

BLOCK 1
- 8x through: Weighted clock lunges ((forward + lateral + back lunge = 1) || 4 on LEFT + 4 on RIGHT)
- 16 Weighted calf raises
- 24 Butterfly crunches

 

Rest for 1 minute

BLOCK 2
- 16 Kettle bell (dumbbell) swings
- 24 Standing banded leg abduction + squat
- 24 Plank shoulder taps (L + R = 1)

 

Rest for 1 minute

BLOCK 3
- 45 seconds: Stuck in the middle weighted squats
- 12 Weighted bridge walk outs
- 24 Scissor kicks (L + R = 1)

 

Rest for 1 minute

^ Complete entire circuit 3 times through ^ 

 

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 Bicep curls
Lower – 12 Weighted front squats
Core – 4x through: Bear crawls (4 fwd + 4 back)
^ REPEAT 3x then:

Cardio Finisher – 24 Ice skaters

Rest for 1 minute

BLOCK 2
U – 12 Renegade rows (L = 1 + R = 1)  - modification
L – 12 Deadlifts 
C – 24 Bicycle crunches (L + R = 1)
^ REPEAT 3x then:

Cardio Finisher – 16 Weighted squat jumps

Rest for 1 minute


BLOCK 3
U – 12 Lying chest press
L – 12 Goblet Sumo squats
C – 24 Cross body mountain climbers
^ REPEAT 3x then:

Cardio Finisher – 12 Burpees

 

STRETCH