Running Gear

LUTEAL

WORKOUT #1

Type: Chest + Core + Triceps – Heavy strength
What you need: Heavy weights 
Suggested time: Morning
Total time:
- 40-45 minutes total
- Cycle through each block 3 TIMES in a row before moving on to the next one

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 with intense workouts. 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.
This maximizes lean muscle mass while minimizing unnecessary stress on your body and mind. 

BLOCK 1 – Chest
- 12 Push ups
- 12 Lying chest press
- 24 Seal jacks
- 12 Chest fly

- Rest for 1 minute

^ Repeat block 3 times in a row ^

 

BLOCK 3 – Core
- 24 Wood chops (12 LEFT + 12 RIGHT) 
- 12 Plank walk ups
- 24 Weighted Russian twist (L + R = 1)
- 12 Weighted good mornings

- Rest for 1 minute

^ Repeat block 3 times in a row ^


BLOCK 2 – Triceps
- 12 Overhead diagonal triceps press (6 LEFT + 6 RIGHT)
- 12 Skull crushers
- 12 Triceps chest press (dumbbells close together over chest)  
- 12 Triceps kickback 

- Rest for 1 minute

^ Repeat block 3 times in a row ^ 

STRETCH

LUTEAL

WORKOUT #2

Type: Legs + Core + Shoulders – Heavy strength
What you need: Heavy weights 
Suggested time: Morning
Total time: 40 minutes total

Cycle through each block 3 TIMES in a row before moving on to the next one

Why?
Continued higher energy at the start of this phase allows 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
- 24 Weighted squat pulses (slow & controlled)
- 12 Weighted calf raise
- 12 Alternating weighted reverse lunge (L + R = 1) 
- 12 Alternating weighted side lunge (L = 1 + R = 1)

- Rest for 1 minute

^ Repeat block 3 times in a row ^

BLOCK 3 – Core
- 12 Suitcase crunches
- 24 Scissor kicks
- 12 Weighted sit ups 
- 12 Inchworms

- Rest for 1 minute

^ Repeat block 3 times in a row ^


BLOCK 2 – Shoulders
- 12 Upright row
- 12  Front raise
- 12 Lateral raise
- 12 Overhead shoulder press

- Rest for 1 minute

^ Repeat block 3 times in a row ^

 

STRETCH

LUTEAL

WORKOUT #3

Type: Back + Core + Biceps – Heavy strength
What you need: Heavy weights 
Suggested time: Morning
Total time:
- 40 minutes total
- Cycle through each block 3 TIMES in a row before moving on to the next one

Why?
Continued higher energy at the start of this phase allows 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 – Back
- 12 Lying dumbbell pullovers
- 12 Bent over wide grip row
- 12 Bent over neutral grip rows
- 12 Bent over reverse fly

- Rest for 1 minute

 

^ Repeat block 3 times in a row ^


 BLOCK 3 – Core
- 24 Side plank hip dips (12 on LEFT + 12 on RIGHT)
- 24 Shoulder taps (L + R = 1)
- 24 Mountain climbers (L + R = 1) 
- 12 V-ups

- Rest for 1 minute

 

^ Repeat block 3 times in a row ^


BLOCK 2 – Biceps
- 12 Wide bicep curl
- 12 Hammer curl
- 12 Top bicep curl
- 12 Bottom bicep curl

- Rest for 1 minute

^ Repeat block 3 times in a row ^

 

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 25-30 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 25 - 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 20-25 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 

 

STRETCH

LUTEAL

WORKOUT #5

Type: Total body – Light/moderate strength
What you need: Light/Medium weights + medium 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 your cycle. You will want to focus on mobility and recovery more than muscle building at this time which is why bands and light/medium weights 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:  12 Banded glute bridge + abduction at top
Minute 2:  8 Close + wide bicep curls (1 close + 1 wide = 1)
Minute 3:  12 Leg lifts
Minute 4:  20 Alternating weighted forward lunges (L = 1 + R = 1)
Minute 5:  4x through: 1 - 1 - 2 Overhead shoulder press
Minute 6:  12 Supermans with lat pull down
Minute 7:  16 Banded 4 point kick ups (8 on LEFT + 8 on RIGHT)
Minute 8:  10 Bent over wide grip rows
Minute 9:  16 Crunches
Minute 10: REST 

 

^ Complete entire circuit 3 times through ^ 

STRETCH

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

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. While we aim to not push it with exercise at this time, 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 burning some calories and getting the blood flowing at the same time!

LOW INTENSITY CARDIO

- Keep a comfortable, steady pace for 20-25 minutes
- You should be able to hold a conversation throughout

 

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?
Gentle movement and stretching is the perfect way to prep your body for your menstrual phase. Also, increasing the blood flow to the specific parts of the body that tend to feel the effects of PMS will only help.
The below gentle movement series is necessary after everything you have brought your body through this past month!
Don’t forget to thank it for everything it has done and continues to do for you as you breathe through this sequence

Minute 0-2:    Cat cow
Minute 2- 4:   Seated Butterfly
PROGRESSION: Slowly lower your chest down towards your feet, keeping your back straight, and hold
Minute 4-6:   Lying Butterfly
Minute 6-8:   Straddle
PROGRESSION: Slowly walk your hands out in front of your body and lower your chest towards the ground, keeping your back flat 
Minute 8-10:     Lying Twist RIGHT (1 minute) + Lying Twist LEFT (1 minute)
Minute 10-12:   Low Lunge RIGHT (1 minute) + Low Lunge LEFT (1 minute)
Minute 12-14:   Roly Poly
Minute 14-16:   Childs Pose

 

^ COMPLETE SEQUENCE 2 TIMES THROUGH ^