LUTEAL PHASE
LUTEAL
WORKOUT #1
Type: Lower body + core circuit - Heavy strength
What you need: Heavy weights
Suggested time: Early morning
Total time:
- 4 rounds: 32 minutes total
- 45 seconds ON / 15 seconds REST per move
- Cycle through this circuit 4 TIMES
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.
45 seconds ON + 15 seconds REST per move
- Plank hold
- V ups
- Rest 1 minute
^ Complete entire circuit 4 times through ^
STRETCH
LUTEAL
WORKOUT #2
Type: Upper body + core circuit - Heavy strength
What you need: Heavy weights
Suggested time: Early morning
Total time:
- 4 rounds: 32 minutes total
- 45 seconds ON / 15 seconds REST per move
- Cycle through this circuit 4 TIMES
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.
45 seconds ON + 15 seconds REST per move
- 1-1-2 Overhead shoulder press
- Concentration curls LEFT
- Concentration curls RIGHT
- 4 fwd + 4 back Bear crawls
- 1-1-2 Bent over reverse fly
- Rest 1 minute
^ Complete entire circuit 4 times through ^
STRETCH
LUTEAL
WORKOUT #3
Type: Total body - Heavy strength
What you need: Heavy 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 Follicular Workout #1 (which is why I’d like you to record the weight you use). Because you are in your luteal phase, I would like you to aim to go heavier with your weights & slow down the movements. Focus on INTENTION not INTENSITY.
This will allow you to get the most out of these exercises in this specific phase.
BLOCK 1
Upper – 12 Tricep dips
Lower – 12 Deadlifts
Core – 10 Weighted sit ups
^ REPEAT 3x ^
Rest for 1 minute - then move onto next block
BLOCK 2
U – 12 total Alternating overhead shoulder press
L – 16 Alternating reverse lunges
C – 20 weighted Russian twists (L = 1 + R = 1)
^ REPEAT 3x ^
Rest for 1 minute - then move onto next block
BLOCK 3
U – Max number of push ups without taking a break (record this)
L – 12 Kettlebell/dumbbell swings
C – 8 Inchworms
^ REPEAT 3x ^
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 choices are endless!
Suggested time: Morning/afternoon
Total time: Aim for 25 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 25 minutes of cardio 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 20 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 + band work
What you need: Light/Medium weights + light/medium resistance bands
Suggested time: Morning/afternoon
Total time:
- 3 rounds: 30 minutes total
- 1 minute rest in between each round
- Cycle through this circuit 3 TIMES
Why?
As you near the end of your luteal phase, energy levels are likely low and hormone levels are up. In order to lessen any further strain placed on the body, you should use light/medium weights & bands for this workout.
Also, if you experience PMS symptoms, now may be the time they arrive. It’s important to remember that while we don’t want to push it with exercise at this time, gentle movement lowers inflammation. So completing 30 minutes of the below workout during this stage in your cycle will greatly help reduce that while burning some calories and getting the blood flowing!
EMOM - 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: 16 Banded 4 point kick ups (8 LEFT + 8 RIGHT)
Minute 2: 10 Lying leg lifts
Minute 3: 6x through: Close + wide bicep curls (1 close + 1 wide = 1x through)
Minute 4: 45 seconds: 1 standing banded leg abduction RIGHT + 1 squat + 1 banded abduction LEFT + 1 squat (band around ankles - keep alternating for 45 seconds)
Minute 5: 12 supermans with lat pull down
Minute 6: 45 seconds: Banded pull aparts
Minute 7: 15 Banded glute bridges with abduction at top
Minute 8: 10 Tricep dips
Minute 9: Hold a low plank for the full minute
Minute 10: REST
^ Complete entire circuit 3 times through ^
STRETCH
LUTEAL
WORKOUT #6
Type: Walk or low intensity cardio
What you need: A pair of sneaks! Or whatever you prefer - Outdoor walk/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing…the choices are endless!
Suggested time: Afternoon/Evening
Total time: Aim for 20-25 minutes
Why?
Gentle movement is the perfect way to prep for your menstrual phase while honoring your hormone and energy levels at this time.
LOW INTENSITY CARDIO
- Keep a comfortable, steady pace for 20 - 25 minutes
- You should be able to hold a conversation throughout
LUTEAL
WORKOUT #7
Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Afternoon/Evening
Total time:
- 2 or 3 rounds: 18 or 27 minutes
- Hold each pose for 1 MINUTE
- Cycle through this sequence 2 or 3 TIMES
Why?
Gentle movement is the perfect way to prep for your menstrual phase while honoring your hormone and energy levels at this time. Don’t forget to thank your body for everything it has done and continues to do for you :)
Minute 1: Sumo squat stretch
Minute 2: Supported Bridge
Minute 3: Seated butterfly
Minute 4: Seated forward fold
Minute 5: Straddle
Minute 6: Roly poly
Minute 7: Cat cow
Minute 8: Lying twist (30 seconds RIGHT + 30 seconds LEFT)
Minute 9: Corpse pose *clear your mind and center yourself*
^ Complete sequence 2 or 3 times through ^