follicular PHASE
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
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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 a bit 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
U – 12 Arnold press
L – 15 Deadlifts
C – 12 Rocking plank (fwd + back = 1)
^ REPEAT 3x ^
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STRETCH
FOLLICULAR WORKOUT #2​
Type: Total body - Body weight strength
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 follicular workout #2!
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!
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EXERCISES:
- Sit up
- Push ups
- Squats
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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
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STRETCH
FOLLICULAR WORKOUT #3​
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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
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Why?
You are in a prime spot to not only handle an intense workout cardio-wise, but also to reap the benefits of lifting heavier....#gainz. So let’s take advantage of that and increase those weights!
Also – look to increase the weights slightly from what you used last month as your heavy weights.
BLOCK 1 – Back
- 12 Reverse flys
- 12 Neutral grip bent over rows
- 12 Lying dumbbell pullovers
- 45 seconds of: Quick feet + sprawl
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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
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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)
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Rest for 1 minute
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^ 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
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Why?
Once again, you are in a prime spot to not only handle an intense workout cardio-wise, but also to reap the benefits of lifting heavier....#gainz. So let’s take advantage of that and increase those weights!
Also – as previously mentioned, look to increase the weights slightly from what you used last month as your heavy weights.
BLOCK 1 – Legs
- 12 Alternating weighted forward lunges
- 12 Alternating jumping lunges
- 12 Weighted calf raises
- 45 seconds of: Flutter kicks
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Rest for 1 minute
BLOCK 2 – Core
- 20 Scissor kicks
- 12 Weighted good mornings
- 12 Leg lifts
- 8 Burpees
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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
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Rest for 1 minute
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^ Repeat entire circuit 3 times through ^
STRETCH
FOLLICULAR WORKOUT #5​
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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
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Why?
This is the last strength 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!
BLOCK 1 – Chest + Core
- 16 Alternating chest fly
- 12 Chest press
- 10 Push ups
- 45 seconds of: High knees
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Rest for 1 minute
BLOCK 2 – Shoulders + Core
- 12 Upright rows
- 6x: 1 - 1 - 2 Overhead shoulder press
- 12 W pulses
- 24 Plank jacks
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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
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Rest for 1 minute
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^ 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
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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 this 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
- 15 seconds of an intense pace
Minute 22 - 24:
- 15 seconds of a moderate pace
- 45 seconds of an intense pace
Minute 24 - 25: cool down pace
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*Take warm up pace breaks if needed!
STRETCH