LUTEAL PHASE
LUTEAL
WORKOUT #1
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?
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.
BLOCK 1 – Back
- 20 Weighted swimmers - use 1, 2 or 3lb weights - (L + R = 1)
- 12 Reverse fly
- 12 Lying dumbbell pull overs
- 12 Wide grip bent over rows
Rest for 1 minute
BLOCK 2 – Biceps
- 12 Bicep servers
- 3 rounds of: 4 curls on 1 arm + iso hold on other arm (you should end up doing 12 curls total on each arm)
- 20 Bicep sprinters
- 12 Concentration curls (6 on LEFT + 6 on RIGHT)
Rest for 1 minute
BLOCK 3 – Core
- 20 Forward & back rocking plank (fwd + back = 1)
- 20 Bicycle crunches
- 12 Weighted good mornings
- 20 Low plank jacks
Rest for 1 minute
^ Repeat entire circuit 3 times through^
STRETCH
LUTEAL
WORKOUT #2
Type: Legs + Shoulders + Core – Strength
What you need: Heavy weights
Suggested time: Morning
Total time:
- 35 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: keep your movements slow and controlled to maximize lean muscle mass and minimize stress on the bod.
BLOCK 1 – Legs
- 12 Goblet squats with 3 second pause at the bottom
- 12 Weighted calf raises
- 12 Alternating weighted lateral lunges
- 12 Runners lunge (6 on LEFT + 6 on RIGHT)
Rest for 1 minute
BLOCK 2 – Shoulders
- 12 Upright rows
- 12 Overhead shoulder press
- 12 Bus drivers (slow & controlled)
- 12 Lateral raise (palms facing out instead of down)
Rest for 1 minute
BLOCK 3 – Core
- 20 Cross body mountain climbers (L + R = 1)
- 12 Supermans with lat pull down
- 12 Suitcase crunches
- 20 Shoulder taps (L = 1 + R = 1)
Rest for 1 minute
^ Repeat entire circuit 3 times through^
STRETCH
LUTEAL
WORKOUT #3
Type: Chest + Triceps + 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 at the start of this phase allows you to keep using those heavy weights.
Remember: keep your movements slow and controlled to maximize lean muscle mass and minimize stress on the bod.
BLOCK 1 – Chest
- 12 Alternating chest press
- 3 Regular push ups + 3 wide push ups
- 12 Alternating chest fly
- 12 Quick feet + sprawl
Rest for 1 minute
BLOCK 2 – Triceps
- 12 Triceps dips
- 24 Alternating triceps kickbacks
- 6 Triceps push ups
- 12 Triceps chest press (dumbbells close together over chest)
Rest for 1 minute
BLOCK 3 – Core
- 6 Inchworms
- 3x through: 3 upper body supermans + 3 lower body supermans + 3 full body supermans
- 24 Crunches
- 12 Plank hip dips (L + R = 1)
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 choices 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 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 25 minutes
- Of course take “warm up pace” breaks if need be
STRETCH
LUTEAL
WORKOUT #5
Type: Total body - Strength
What you need: Medium weights
Suggested time: Morning/afternoon
Total time:
- 30-35 minutes total
- Cycle through each block 3 TIMES in a row before moving on to the next one
Why?
As you near the end of your luteal phase, you’ll want to focus on mobility and technique vs. muscle building, which is why medium weights are perfect to use for this workout!
BLOCK 1
- 16 Alternating weighted forward lunges
- 12 Skull crushers
- 20 Weighted Russian twists
^ Repeat block 3 times in a row ^
Rest for 2 minutes
BLOCK 2
- 12 Goblet squats
- 12 Hammer curls
- 16 Weighted good mornings
^ Repeat block 3 times in a row ^
Rest for 2 minutes
BLOCK 3
- 6 Weighted bridge walk outs (walk out + in = 1)
- 12 Overhead shoulder press
- 20 Plank shoulder taps
^ Repeat block 3 times in a row ^
STRETCH
LUTEAL
WORKOUT #6
Type: Mat Pilates
What you need: A mat + light weights (1, 2 or 3lb) + resistance bands
Suggested time: Late afternoon/early evening
Total time:
- 2 or 3 rounds: 20-30 minutes total depending on energy levels
- Cycle through this circuit 2 or 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, I’m having you should use very light 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 20 - 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 at the same time!
BLOCK 1
- 16 “W” pulses
- Banded 4 point kick ups (12 on LEFT + 12 on RIGHT)
- 24 bicycle abs (L + R = 1)
Rest for 1 minute
BLOCK 2
- 24 Band pull aparts (band around wrists and pull out)
- Banded standing leg abductions *band around ankles* (12 on LEFT + 12 on RIGHT)
- 12 Low plank step outs (L + R = 1)
Rest for 1 minute
BLOCK 3
- Weighted arm circles (12 forward + 12 back)
- 24 Stuck in the middle squats
- 24 plank shoulder taps
Rest for 1 minute
^ Complete entire circuit 2 or 3 times through ^
STRETCH
LUTEAL
WORKOUT #7
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 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. Don’t forget to thank your body for everything it has done and continues to do for you :)
LOW INTENSITY CARDIO
- Keep a comfortable, steady pace for 25 minutes
STRETCH