Running Gear

LUTEAL

WORKOUT #1

Type: Chest + Core + Triceps – Heavy strength
What you need: Heavy weights 
Suggested time: Morning
Total time:
- 34 minutes total
- 10 minute Chest AMRAP +  10 minute Core AMRAP + 10 minute Triceps AMRAP
- 2 minute rest in between AMRAPs

Why?
At the start of your luteal phase, your energy levels should still be high. However, the increase in estrogen and progesterone levels are going to make you more sensitive to the effects of cortisol, your stress hormone. Because of this, you don’t want to add to that strain by doing workouts that are TOO intense.
Instead, you want to take advantage of the energy by using heavy weights. But, you will start to Tone It Down by keeping your movements slow and controlled with a focus on form.
This maximizes lean muscle mass while minimizing stress on your body and mind.

AMRAP = as many rounds as possible

Set a timer for 10 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 10 minutes

*Take breaks and/or drop weight if necessary

 

10 minute Chest AMRAP
- 8 Alternating chest press (L + R = 1)
- 8 Alternating chest fly (L + R = 1)
- MAX amount of Push ups (complete as many as you can in a row. move to next exercise after failure)

2 minute rest

 
10 minute Core AMRAP
- Bird bogs (8 RIGHT + 8 LEFT)
- 16 Bicycle crunches
- 10 Forward + back rocking plank (fwd + back = 1)
- 30 seconds: Swimmers

 

2 minute rest

10 minute Triceps AMRAP
- 8 Triceps dips
- 12 Triceps chest press
- 10 Overhead diagonal tricep press (5 on LEFT + 5 on RIGHT)
- 10 Triceps kick backs

STRETCH

LUTEAL

WORKOUT #2

Type: Legs + Core + Shoulder – Heavy strength
What you need: Heavy weights 
Suggested time: Morning
Total time:
- 34 minutes total
- 10 minute Legs AMRAP +  10 minute Core AMRAP + 10 minute Shoulders AMRAP
- 2 minute rest in between AMRAPs

Why?
Continued higher energy at the start of this phase allows you to keep using those heavy weights. Remember to keep your movements slow and controlled to maximize lean muscle mass and minimize stress on the bod. 

AMRAP = as many rounds as possible

Set a timer for 10 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 10 minutes

*Take breaks and/or drop weight if necessary

 

10 minute Legs AMRAP
- 12 Bulgarian split squat (6 RIGHT + 6 LEFT)
- 10 Deadlifts
- 12 Alternating weighted side lunges
- 10 Sumo squats

 

2 minute rest

 
10 minute Core AMRAP
- 45 seconds: High plank walk - keep alt between: 4 walks right + 4 walks left
- 10 Weighted good mornings
- 10 Opposite hand to foot v ups
- 20 Penguin crunches

2 minute rest

10 minute Shoulders AMRAP
- 8 Overhead shoulder press
- 10 Bus drivers
- 6x through: Front raise + lateral raise
- 4x through: 1-1-2 overhead press

 

STRETCH

LUTEAL

WORKOUT #3

Type: Back + Core + Biceps – Heavy strength
What you need: Heavy weights 
Suggested time: Morning
Total time:
- 34 minutes total
- 10 minute Back AMRAP + 10 minute Core AMRAP  + 10 minute Biceps AMRAP
- 2 minute rest in between AMRAPs

Why?
Continued higher energy at the start of this phase allows you to keep using those heavy weights. Remember to keep your movements slow and controlled to maximize lean muscle mass and minimize stress on the bod. 

AMRAP = as many rounds as possible

Set a timer for 10 minutes.

Complete the designated number of reps for each exercise before moving on to the next.

Complete as many rounds as you can within the 10 minutes.

*Take breaks and/or drop weight if necessary

 

10 minute Back AMRAP
- 8 Bent over neutral grip row
- 6 Supermans + lat pull down
- 6 Bent over reverse fly
- 6 Renegade rows (modifications)

2 minute rest


10 minute Core AMRAP
- 12 Butterfly crunches
- 10 Weighted Russian twists (L + R = 1)
- 12 Suitcase crunches
- 8 Wood chops RIGHT + 8 wood chops LEFT

2 minute rest


10 minute Biceps AMRAP
- 12 Cross body bicep curls (6 LEFT + 6 RIGHT)
- 10 Hammer curl
- 12 Concentration curls (6 LEFT + 6 RIGHT)
- 10 Bicep sprinters (L + R = 1)

 

STRETCH

LUTEAL

WORKOUT #4

Type: Steady state cardio 
What you need: Whatever you prefer! Treadmill/Elliptical/Bicycle/Stationary bike/Outdoor jog/Rower/Jump rope/Roller blades/Dancing…the options are endless!
Suggested time: Morning/afternoon
Total time: Aim for 30 minutes

Why?
At this point in your cycle, you are going to start to lean in the Tone It Down process. Metabolism is picking up on its own, effects from cortisol (stress hormone) are more likely to be felt during this phase, and energy levels may be on their way down.  
Because of this, keeping a steady pace for about 30 minutes is a great way to move without over-stressing your body. 

STEADY STATE CARDIO

- Warm up for 5 minutes at a moderate pace
- Following the warm up, be sure to pick a pace that you can hold for about 25 minutes
- You should be slightly out of breath, but still able to talk in mostly unbroken sentences
- Of course take “warm up pace” breaks if need be 

LUTEAL

WORKOUT #5

Type: Total body – Light/moderate strength
What you need: Light/moderate weights + resistance bands
Suggested time: Morning/afternoon
Total time:
- 4 rounds: 28 minutes total
- Cycle through this circuit 4 TIMES 

Why?
This is the last strength training session of your cycle. You will want to focus on mobility and recovery more than muscle building at this time which is why light/moderate weights are perfect to use for this workout.

EMOM (every minute on the minute) Total Body Strength
- 1 minute per move
- Complete the designated # of reps for each move within the minute
- Any time left over in the minute is used for rest


Minute 1:  12 Squats (no weight)
Minute 2:  Bent over neutral grip rows with tricep kickback at top
Minute 3:  10 Weighted sit ups
Minute 4: 12 Weighted glute bridges
Minute 5:  4x through: 1-1-2 overhead press
Minute 6:  10 Low plank step outs
Minute 7:  REST

^ Complete entire circuit 4 times through ^ 

LUTEAL

WORKOUT #6

Type: Walk or low intensity cardio
What you need: A pair of sneakers! Or whatever you prefer - Outdoor walk/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing…the options are endless!
Suggested time: Afternoon/Evening
Total time: Aim for 20-30 minutes

Why?
As you near the end of your luteal phase, energy levels are likely low. If you experience PMS symptoms, now may be the time they arrive. It’s important to remember that gentle movement lowers inflammation, so going for a walk or doing any form of low intensity cardio at this stage in your cycle will greatly help reduce that while burning some calories and getting the blood flowing!

LOW INTENSITY CARDIO

- Keep a comfortable, steady pace for 20-30 minutes
- You should be able to hold a conversation throughout

 

STRETCH

LUTEAL

WORKOUT #7

Type: Yoga / Stretching
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 2 rounds: 32 minutes
- Hold each pose for 2 MINUTES
- Cycle through this sequence 2 TIMES

 

Why?
You are going to end this cycle syncing series the same way you entered it – by Toning It Down. Gentle movement and stretching is the perfect way to prep your body for your menstrual phase. It is also necessary after everything you have gone through this past month! Don’t forget to thank your body for everything it has done and continues to do for you as you breathe through this sequence below:

Minute 0-2: Childs pose
Minute 2- 4: Sumo squat stretch
Minute 4-6: Reclining bound angle
Minute 6-8: Reclining pigeon RIGHT
Minute 8-10: Reclining pigeon LEFT
Minute 10-12: Straddle
Minute 12-14: Seated forward fold
Minute 14-16: Corpse pose

^ Complete sequence 2 times through ^