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
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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.
BLOCK 1 – Back
- 12 Reverse fly
- 12 Lying dumbbell pull overs
- 12 Underhand grip bent over rows
- 12 Neutral grip bent over rows
Rest for 1 minute
BLOCK 2 – Biceps
- 3 rounds of: 4 curls on 1 arm + iso hold on other arm (you should end up doing 12 curls total on each arm)
- 12 Top bicep curls
- 12 Bottom bicep curls
- 12 Concentration curls (6 on LEFT + 6 on RIGHT)
Rest for 1 minute
BLOCK 3 – Core
- 8 Renegade rows (L + R = 1) modification
- 20 Bicycle crunches
- 16 Forward & back rocking plank (fwd + back = 1)
- 20 Opposite hand to foot v-ups
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:
- 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 – Legs
- 16 Alternating weighted lateral lunges
- 15 Front weighted squats
- 16 Runners lunge (8 on LEFT + 8 on RIGHT)
- 15 Weighted calf raises
Rest for 1 minute
BLOCK 2 – Shoulders
- 15 Overhead shoulder press
- 15 Upright rows
- 12 Front raise
- 12 Lateral raise (palms facing out instead of down)
Rest for 1 minute
BLOCK 3 – Core
- 20 Cross body mountain climbers (L + R = 1)
- 15 Supermans with lat pull down
- 15 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 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
- 16 Alternating chest press
- 6 Wide push ups
- 16 Alternating chest fly
- 16 Seal jacks
Rest for 1 minute
BLOCK 2 – Core
- 12 Suitcase crunches
- 6 Plank walk ups (up up + down down = 1)
- 12 Supermans
- Side plank hip dips (8 LEFT + 8 RIGHT)
Rest for 1 minute
BLOCK 3 – Triceps
- 12 Triceps dips
- 12 Triceps kickbacks
- 20 Triceps pulses
- 12 Triceps chest press (dumbbells close together over chest)
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 35 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 35 minutes is a great way to move in a way that matches your energy levels without over-stressing your body.
STEADY STATE CARDIO
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- Warm up for 10 minutes at a moderate pace
- Following the warm up, be sure to pick a pace that you can hold for 20 minutes
- Of course take “warm up pace” breaks if need be
- Cool down for 5 minutes at a moderate pace
​
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 will want to focus on
intention rather than intensity at this time. Mobility, recovery, and muscle preservation should be the goal vs. muscle building which is why medium weights are perfect to use for this workout.
BLOCK 1
- Weighted split squat pulses (8 LEFT + 8 RIGHT)
- 12 chest fly
- 20 Weighted Russian twists
^ Repeat block 3 times in a row ^
Rest for 2 minutes
​
BLOCK 2
- 12 Goblet squats
- 8 push ups (any style! regular, wide, incline, tricep, modified…etc!)
- 16 Weighted good mornings
^ Repeat block 3 times in a row ^
Rest for 2 minutes
​
BLOCK 3
- Weighted lateral lunges (8 LEFT + 8 RIGHT)
- 16 Cross body bicep curls
- 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) + medium/light 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. If you experience PMS symptoms, now may be the time they arrive. It’s important to remember that gentle movement lowers inflammation, so movement at this time can really help. But, in order to lessen any further strain placed on the body, I’m having you use lighter weights & bands for this workout.
BLOCK 1
- 16 Tricep pulses
- 24 Alternating banded steps
- 45 seconds: Low plank step outs
Rest for 1 minute
​
BLOCK 2
- 24 Weighted arm circles (12 forward + 12 back)
- 12 Prisoner squats
- 12 Bicycle kicks
Rest for 1 minute
​
BLOCK 3
- 20 Band pull aparts (band around wrists and pull out)
- Banded 4 point kick ups (12 on LEFT + 12 on RIGHT)
- 16 plank shoulder taps
Rest for 1 minute
​
^ Complete entire circuit 2 or 3 times through ^
STRETCH
LUTEAL
WORKOUT #7​
Type: Walk, moon 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 minutes
​
Why?
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 :)
LOW INTENSITY CARDIO
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- Keep a comfortable, steady pace for 20 minutes
STRETCH