LUTEAL PHASE
LUTEAL
WORKOUT #1
Type: Chest + Core + Triceps – strength
What you need: Heavy weights
Suggested time: Morning
Total time:
- 34 minutes total
- 10 minute Chest AMRAP + 10 minute Core AMRAP + 10 minute Triceps AMRAP
- 2 minute rest in between AMRAPs
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.
AMRAP = as many rounds as possible
Set a timer for 10 minutes.
Complete the designated number of reps for each exercise before moving on to the next.
Complete as many rounds of the AMRAP as you can within the 10 minutes
*Take breaks and/or drop weight if necessary
10 minute Chest AMRAP
- 8 Alternating chest fly (L + R = 1)
- 8 Alternating chest press (L + R = 1)
- 10 Lying chest press with ½ pulse
- 8 Push ups
2 minute rest
10 minute Core AMRAP
- 16 Bicycle crunches
- 8 Supermans w lat pull down
- 16 Crunches
- 6x of: 2 High plank walks RIGHT + 2 high plank walks LEFT (L + R = 1)
2 minute rest
10 minute Triceps AMRAP
- 8 Triceps push ups
- 8 Triceps dips
- 10 Triceps kick backs
- 10 Overhead diagonal tricep press (5 on LEFT + 5 on RIGHT)
STRETCH
LUTEAL
WORKOUT #2
Type: Legs + Core + Shoulders – strength
What you need: Heavy weights
Suggested time: Morning
Total time:
- 34 minutes total
- 10 minute Legs AMRAP + 10 minute Core AMRAP + 10 minute Shoulders AMRAP
- 2 minute rest in between AMRAPs
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.
AMRAP = as many rounds as possible
Set a timer for 10 minutes.
Complete the designated number of reps for each exercise before moving on to the next.
Complete as many rounds of the AMRAP as you can within the 10 minutes
*Take breaks and/or drop weight if necessary
10 minute Legs AMRAP
- 10 Deadlifts
- 10 Weighted glute bridges
- 10 Weighted front squats
- 10 Alternating weighted side lunges
2 minute rest
10 minute Core AMRAP
- 10 Opposite hand to foot v ups
- 20 Penguin crunches (L + R = 1)
- 10 Alternating cork screws
- 10 Weighted good mornings
2 minute rest
10 minute Shoulders AMRAP
- 4x through: 1-1-2 overhead press
- 8 Bus drivers
- 8 Front raise
- 8 Lateral raise
STRETCH
LUTEAL
WORKOUT #3
Type: Back + Biceps + Core – Heavy strength
What you need: Heavy weights
Suggested time: Morning
Total time:
- 34 minutes total
- 10 minute Back AMRAP + 10 minute Biceps AMRAP + 10 minute Core AMRAP
- 2 minute rest in between AMRAPs
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.
AMRAP = as many rounds as possible
Set a timer for 10 minutes.
Complete the designated number of reps for each exercise before moving on to the next.
Complete as many rounds as you can within the 10 minutes.
*Take breaks and/or drop weight if necessary
10 minute Back AMRAP
- 10 Renegade rows (modifications)
- 10 Bent over underhand grip row
- 10 Bent over neutral grip row
- 10 Bent over wide grip row
2 minute rest
10 minute Biceps AMRAP
- 10 Bicep curls
- 10 Bicep servers
- 10 Hammer curl
- 10 Bicep sprinters (L + R = 1)
2 minute rest
10 minute Core AMRAP
- 20 Cross body mountain climbers
- 10 Butterfly crunches
- 10 Weighted Russian twists (L + R = 1)
- 1 MINUTE plank hold - high or low plank, your choice :)
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 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 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 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:
- 4 rounds: 28 minutes total
- Cycle through this circuit 4 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 (every minute on the minute) 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 banded steps (band around ankles)
Minute 2: 12 Arnold press
Minute 3: 10 Low plank step outs with band around ankles (out out + in in = 1)
Minute 4: 16 Banded glute bridge with abduction at top (band above knees)
Minute 5: 12 Bent over neutral grip rows with tricep kickback at top
Minute 6: 10 Weighted sit ups
Minute 7: REST
^ Complete entire circuit 4 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 options are endless!
Suggested time: Afternoon/Evening
Total time: Aim for 25-30 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 25-30 minutes
STRETCH
LUTEAL
WORKOUT #7
Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 2 rounds: 32 minutes
- Hold each pose for 2 MINUTES
- Cycle through this sequence 2 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 0-2: Corpse pose *focus on your breathing and clear your mind during this*
Minute 2- 4: Childs pose
Minute 4-6: Reclining pigeon RIGHT (1 minute) + Reclining pigeon LEFT (1 minute)
Minute 6-8: Seated forward fold
Minute 8-10: Sumo squat stretch - hold at bottom of position, elbows push out on inside of knees
Minute 10-12: Straddle
Minute 12-14: Roly poly
Minute 14-16: Reclining bound angle
^ Complete sequence 2 times through ^