LUTEAL PHASE
LUTEAL
WORKOUT #1
Type: Lower body + Core – 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 by doing workouts that are TOO intense.
Instead, you want to take advantage of the energy and anabolic properties of estrogen 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.
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 – 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 and strength levels at the start of this phase allow 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 – 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 and strength levels at the start of this phase allow 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, effects from cortisol (stress hormone) are more likely to be felt during this phase, an increase in progesterone levels increase a catabolic (breaking down) effect, and energy levels may be on their way down.
Because of this, keeping a steady pace for about 25-30 minutes is a great way to move in a way that matches your energy levels 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
- Of course take “warm up pace” breaks if need be!
LUTEAL
WORKOUT #5
Type: Total body strength
What you need: Medium/light weights + resistance bands
Suggested time: Morning/afternoon
Total time: 30 minutes
Why?
This is the last strength training session of this cycle. You will want to focus on
intention rather than intensity at this time. Mobility and recovery should be the goal vs. muscle building which is why medium/light 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 still getting the blood flowing!
LOW INTENSITY CARDIO
- Keep a comfortable, steady pace for 30 minutes
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 by Toning It Down.
Gentle movement is the perfect way to allow your body to absorb all of the hard work that you've put in this past cycle and adapt to the workouts that you've done.
It will give your body the support it needs to prepare for your menstrual phase without adding to the catabolic (breaking down) effects that are taking place inside of you. Shedding the lining of one of your organs is no easy task after all!
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 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 ^