LUTEAL PHASE
LUTEAL
WORKOUT #1​
Type: Upper body + core circuit - 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
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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.
45 seconds ON + 15 seconds REST per move
- Concentration curls (switch arm at half)
- Weighted sit ups
- Lying chest flys
- Wide grip bent over rows
- High plank jacks
- Skull crushers
- Arnold press
- Rest 1 minute
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^ Complete entire circuit 4 times through ^
STRETCH
LUTEAL
WORKOUT #2​
Type: Lower body + core circuit - 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 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
45 seconds ON + 15 seconds REST per move
- Weighted front squats
- Weighted calf raises
- Butterfly crunches
- Alternating weighted side lunges
- Penguin crunches
- Weighted split squat pulses (switch leg at half)
- Deadlifts
- Rest 1 minute
​
^ Complete entire circuit 4 times through ^
STRETCH
LUTEAL
WORKOUT #3​
Type: Total body - 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
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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 but 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 – 10 weighted reverse lunges LEFT + 10 RIGHT
Core – 20 weighted Russian twists (L = 1 + R = 1)
^ REPEAT 3x ^
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Rest for 1 minute - then move onto next block
BLOCK 2
U – 8 rounds of: 1 Front raise + 1 Lateral raise
L – 12 Deadlifts
C – 12 Weighted good mornings
^ REPEAT 3x ^
Rest for 1 minute - then move onto next block
BLOCK 3
U – 12 Bicep curls
L – 12 Weighted front squats
C – 15 Plank hip dips (L + R = 1)
^ 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
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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 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 20 minutes
- Take “warm up pace” breaks if need be
LUTEAL
WORKOUT #5​
Type: Total body strength + band work
What you need: Medium/Light weights + medium/light 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?
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.
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 Alternating bird dogs
Minute 2: 16 Opposite hand to foot v-ups
Minute 3: 15 Banded glute bridges with abduction at top
Minute 4: 12 Hammer curls into neutral gip overhead press
Minute 5: 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 6: 15 Suitcase crunches
Minute 7: 12 Tricep kick backs
Minute 8: 10 standing banded straight leg kick backs RIGHT + 10 LEFT (band around ankles)
Minute 9: Hold a low plank for the full minute
Minute 10: REST
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^ Complete entire circuit 3 times through ^
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
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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 20 - 25 minutes
LUTEAL
WORKOUT #7​
Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 3 rounds: 24 minutes
- Hold each pose for 1 MINUTE
- Cycle through this sequence 3 TIMES
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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: Corpse pose *clear your mind and center yourself*
Minute 2: Lying twist RIGHT
Minute 3: Lying twist LEFT
Minute 4: Seated forward fold
Minute 5: Roly poly
Minute 6: Seated butterfly
Minute 7: Straddle
Minute 8: Cat cow
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^ Complete sequence 3 times through ^