Running Gear

LUTEAL

WORKOUT #1

Type: Legs + Core – Heavy strength
What you need: Heavy weights 
Suggested time: Morning
Total time:
- 40 minutes total
- Cycle through the entire circuit 3 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 with intense workouts. 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.
This maximizes lean muscle mass while minimizing unnecessary stress on the body and mind. 

BLOCK 1 – Legs
- 12 Weighted alternating reverse lunges
- 12 Weighted pulsing split squat RIGHT
- 12 Weighted pulsing split squat LEFT
- 12 Alternating jumping lunges

Rest for 1 minute

 

BLOCK 2 – Core
- 24 Cross body mountain climbers
- 16 Butterfly crunches
- 12 Opposite hand to foot v-ups (L = 1 + R = 1)
- 16 Fwd and back rocking plank (fwd + back = 1)

Rest for 1 minute

 

BLOCK 3 – Legs
- 12 Deadlifts
- 16 Weighted bridges
- 16 Weighted stuck in the middle squats (bigger than a squat pulse but smaller than a full range squat )
- 12 Squat jumps

Rest for 1 minute

^ Repeat entire circuit 3 times through ^

 

STRETCH

LUTEAL

WORKOUT #2

Type: Chest + Shoulder + Triceps – Heavy strength
What you need: Heavy weights 
Suggested time: Morning
Total time:
- 40 minutes total
- Cycle through the entire circuit 3 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.

 

BLOCK 1 – Chest
- 12 Alternating Chest flys
- 12 Wide push ups
- 12 Chest press with 1/2 pulse
- 12 Alternating chest press

Rest for 1 minute

 

BLOCK 2 – Shoulders
- 12 Overhead shoulder press
- 12 Alternating overhead shoulder press
- 6x: Front + Lateral raise (front + lat = 1)
- 6 Front raises +THEN+ 6 lateral raises

Rest for 1 minute

 

BLOCK 3 – Triceps
- 12 Tricep kick backs
- 12 Alternating tricep kick backs
- 12 Skull crushers
- 12 Triceps dips

Rest for 1 minute

^ Repeat entire circuit 3 times through ^

 

STRETCH

LUTEAL

WORKOUT #3

Type: Back + Biceps + Core – Heavy strength
What you need: Heavy weights 
Suggested time: Morning
Total time:
- 40 minutes total
- Cycle through the entire circuit 3 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.

BLOCK 1 – Back
- 12 Bent over neutral grip row
- 12 Bent over under hand grip row
- 12 Bent over wide grip row
- 12 Weighted good mornings

Rest for 1 minute

 

BLOCK 2 – Biceps
- 12 curls on LEFT arm while iso hold right arm
- 12 curls on RIGHT arm while iso hold left arm
- 12 Concentration curls (6 right + 6 left)
- 12 Hammer curls

Rest for 1 minute

 

BLOCK 3 – Core
- 12 Supermans with lat pull down
- 12 RIGHT side plank hip dips
- 12 LEFT side plank hip dips
- 45 seconds: Hold a plank

Rest for 1 minute

^ Repeat entire circuit 3 times through ^

 

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 25-30 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 that, keeping a steady pace for about 25 - 30 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 about 20-25 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: 30 minutes

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 and bands are perfect to use for this workout.

100 Reps of each exercise below
Split the reps up however you'd like!
Examples:

10 rounds of 10 reps each

- 5 rounds of 20 reps each

- 4 rounds of 25 reps each...etc



- Banded standing leg abductions LEFT
- Banded standing leg abductions RIGHT
- Curl + overhead press
- Crunches
- Weighted glute bridges

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 options are endless!
Suggested time: Afternoon/Evening
Total time: Aim for 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 30 minutes
- You should be able to hold a conversation throughout

LUTEAL

WORKOUT #7

Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 4 rounds: 32 minutes
- Hold each pose for 1 MINUTE
- Cycle through this sequence 4 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 put it 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

Minute 1:   Seated butterfly *lower chest towards feet if you can*
Minute 2:  Cat cow
Minute 3:   Lying twist RIGHT
Minute 4:   Lying twist LEFT
Minute 5:  Straddle
Minute 6: Reclining pigeon RIGHT (30 seconds) + LEFT (30 seconds)
Minute 7:  Roly poly
Minute 8: Childs pose

^ Complete sequence 4 times through ^