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 – 16 Alternating chest fly (8x each arm)
Lower – 12 weighted sumo squat + heel raise
Core – 12 V ups
^ REPEAT 3x ^

 

Rest for 1 minute - then move onto next block

BLOCK 2
U + L + C = 1 minute of: Man eaters

*Take a 1 min break between each round!
^ REPEAT 3x ^


Rest for 1 minute - then move onto next block

BLOCK 3
– 12 Arnold press
L – 15 Deadlifts
C – 12 Rocking plank (fwd + back = 1)
^ REPEAT 3x ^

STRETCH

FOLLICULAR WORKOUT #2

Type: Total body - Body weight strength
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 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 12 reps for each move.
Then, you will reverse the order, and make your way back down to 1 rep for each.

*Take rests if needed!

EXERCISES:
- Sit up
- Push ups
- Squats

Example:
1 sit up + 1 push up + 1 squat —->
2 sit ups + 2 push ups + 2 squats —-> etc..
until you get up to 12 reps each
-THEN-
12 sit ups + 12 push ups + 12 squats —->
11 sit ups + 11 push ups + 11 squats —-> 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 Reverse flys
- 12 Neutral grip bent over rows
- 12 Lying dumbbell pullovers 
- 45 seconds of: Quick feet + sprawl

Rest for 1 minute

BLOCK 2 – Biceps
- 12 Top bicep curls
- 12 Bottom bicep curls
- 4x on each side: Alternating 4 curls with 1 arm + iso hold on other
- 45 seconds of: Bicep sprinters

Rest for 1 minute

BLOCK 3 – Core
- 16 Opposite hand to foot v ups
- 12 Plank shin tap
- 12 Butterfly crunches
- 6x: Plank walk ups (up up + down down = 1x)

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 Alternating weighted forward lunges
- 12 Alternating jumping lunges
- 12 Weighted calf raises
- 45 seconds of: Flutter kicks

Rest for 1 minute

BLOCK 2 – Core
- 20 Scissor kicks
- 12 Weighted good mornings
- 12 Leg lifts
- 8 Burpees

Rest for 1 minute

BLOCK 3 – Legs
- 12 Weighted front squat
- 12 Weighted glute bridges
- 12x of 1 - 0 - 4 Deadlifts (Tempo: 1 second on the way down - no rest at the bottom - 4 seconds on the way back up)
- 45 seconds of: Mummy kicks

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
- 16 Alternating chest fly
- 12 Chest press
- 10 Push ups
- 45 seconds of: High knees

Rest for 1 minute

BLOCK 2 – Shoulders + Core
- 12 Upright rows
- 6x: 1 - 1 - 2 Overhead shoulder press
- 12 W pulses
- 24 Plank jacks

Rest for 1 minute

BLOCK 3 – Triceps + Core
- 4x: 4 Kickbacks + 4 pulses at the top of the movement (when arms are fully extended behind you)
- Overhead tricep diagonal press 6 LEFT + 6 RIGHT
- 12 Tricep dips
- 12 V ups

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 22 - 24:
- 15 seconds of a moderate pace
- 45 seconds of an intense pace

Minute 24 - 25: cool down pace

*Take warm up pace breaks if needed!

 

STRETCH