LUTEAL PHASE
LUTEAL
WORKOUT #1
Type: Chest + Core + Triceps – 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 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 – 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 – 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 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
- 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 – 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 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 – 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, 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 20-25 minutes
- Of course take “warm up pace” breaks if need be
STRETCH
LUTEAL
WORKOUT #5
Type: Total body strength
What you need: Medium/Light 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 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 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: Low intensity steady state cardio or walk
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. 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 STEADY STATE CARDIO
- Keep a comfortable, steady pace for 20-25 minutes
STRETCH
LUTEAL
WORKOUT #7
Type: Yoga / Mobility / Stretching
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: 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 ^