Running Gear

LUTEAL

WORKOUT #1

Type: Back + Biceps + Core – Heavy 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
- 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 – Heavy 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 – 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 – Heavy 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
- 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 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 20 minutes of cardio is a great way to move without over-stressing your body.

STEADY STATE CARDIO

- 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
- You should be slightly out of breath, but still able to talk in mostly unbroken sentences
- 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 – Moderate 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
- 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) + 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 use 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 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 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 20 minutes
- You should be able to hold a conversation throughout

 

STRETCH