Running Gear

LUTEAL

WORKOUT #1

Type: Upper body + core circuit - Heavy strength
What you need: Heavy weights
Suggested time: Early morning
Total time:
- 3 rounds: 30 minutes total
- Cycle through this circuit 3 TIMES 

Why?
Continued higher energy at the start of this phase allows you to keep using those heavy weights and work in a bit of cardio. Remember to keep your strength movements slow and controlled and your cardio movements steady pace to maximize lean muscle mass and cardio adaptations while minimizing stress on the bod.

For strength moves: 45 seconds ON + 15 seconds REST per move
For cardio moves: 30 seconds ON + 30 seconds REST per move

- Hammer curls
- Tricep push ups
- Weighted Russian twists
- Bent over neutral grip rows
- Lying chest press with 1/2 pulse
- Cross body mountain climbers
- 1-1-2 Overhead shoulder press
- Butterfly crunches
- Weighted jabs
- Rest 1 minute

 ^ Complete entire circuit 3 times through ^ 

 

STRETCH

LUTEAL

WORKOUT #2

Type: Lower body + core circuit - Heavy strength
What you need: Heavy weights
Suggested time: Early morning
Total time:
- 3 rounds: 30 minutes total
- Cycle through this circuit 3 TIMES 

Why?
Continued higher energy at the start of this phase allows you to keep using those heavy weights and work in a bit of cardio. Remember to keep your strength movements slow and controlled and your cardio movements steady pace to maximize lean muscle mass and cardio adaptations while minimizing stress on the bod.

For strength moves: 45 seconds ON + 15 seconds REST per move
For cardio moves: 30 seconds ON + 30 seconds REST per move

- Weighted squat pulses
- Squat jumps
- Wood chops (switch at half)
- Alternating weighted side lunges
- Ice skaters
- Scissor kicks
- Weighted Bulgarian split squat (switch leg at half)
- Runners lunge (switch leg at half)
- High plank walk alternate right + left 
- Rest 1 minute

 

 ^ Complete entire circuit 3 times through ^ 

 

STRETCH

LUTEAL

WORKOUT #3

Type: Total body - Heavy strength
What you need: Heavy weights *record the weight you use in this specific workout*
Suggested time: Mid-day
Total time: 35 mins 
- Cycle through the upper/lower/core portion of each block 3x in a row
- Once you’ve completed the 3 rounds, you are done with that block & should move on to the next block

Why?
This workout is the same as Follicular Workout #1 (which is why I’d like you to record the weight you use). Because you are in your luteal phase, I would like you to aim to go heavier with your weights & slow down the movements. Focus on INTENTION not INTENSITY. This will allow you to get the most out of these exercises in this specific phase.

BLOCK 1
Upper – 16 Alternating chest fly (8x each arm)
Lower – 12 weighted sumo squat + heel raise
Core – 12 V ups
^ REPEAT 3x ^

Rest for 1 minute - then move onto next block

BLOCK 2
U + L + C - 1 minute of: Man eaters
^ REPEAT 3x ^

(*Take a 1 min break between each round!)

Rest for 1 minute - then move onto next block


BLOCK 3
– 12 Arnold press
L – 15 Deadlifts
C – 12 Rocking plank (fwd + back = 1)
^ REPEAT 3x ^

STRETCH

LUTEAL

WORKOUT #4

Type: Steady state cardio 
What you need: Whatever you prefer!
Suggested time: Morning/afternoon
Total time: Aim for 25 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 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 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 

LUTEAL

WORKOUT #5

Type: Total body – Moderate strength
What you need: Medium/light weights + medium resistance bands
Suggested time: Morning/afternoon
Total time:
- 25 minutes
- Cycle through each block 2 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 to light weights and bands are perfect to use for this workout!

BLOCK 1
- 45 seconds: Alternating banded steps 
- 45 seconds: Band pull aparts
- 12 Low plank step outs (out out + in in = 1)

^ Repeat block 2 times in a row ^

Rest for 1.5 minutes

BLOCK 2
- Weighted clock lunges (3x on each leg // fwd + side + reverse = 1x)
- 45 seconds: Tricep pulses
- 12 Supermans with lat pull down

^ Repeat block 2 times in a row ^

Rest for 1.5 minutes

BLOCK 3
- 20 Weighted calf raises
- 3x on each side: 4 curls 1 arm + iso hold on other
- 30 seconds: Bear crawls

^ Repeat block 2 times in a row ^

 

STRETCH

LUTEAL

WORKOUT #6

Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 4 rounds: 28 minutes
- Hold each pose for 1 MINUTE
- Cycle through this sequence 4 TIMES

 

Why?
You are going to end this cycle syncing series the same way you entered it – by Toning It Down. 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.
This 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 below:

Minute 1:  Lying butterfly
Minute 2:  Lying twist (switch side at 30 seconds)
Minute 3:  Seated forward fold
Minute 4: Glute bridges
Minute 5: Sumo squat stretch
Minute 6:  Straddle
Minute 7: Childs pose

^ Complete sequence 4 times through ^

LUTEAL

WORKOUT #7

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 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