Hands Stretching

MENSTRUAL WORKOUT #1

Type: Yoga / Mobility / Stretching
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 2 rounds: 28 minutes
- Hold each pose for 2 MINUTES  
- Cycle through this sequence 2 TIMES

Why?
I love starting the menstrual phase off with yoga and stretching. It is such a great way to get in gentle and supportive movement when your energy is likely low without over stressing the body.

I specifically chose these poses because they get the blood flowing to the organs that are most commonly affected by PMS. They will also improve digestion, ease cramps, headaches, anxiety and other common PMS related symptoms.
* Feel free to use this workout more than once during your menstrual phase

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
PROGRESSION: Hold for a few breathes and then walk your hands to the right and left side of your body

^ COMPLETE SEQUENCE 2 TIMES THROUGH ^

MENSTRUAL WORKOUT #2

 

Type: Light interval cardio or a walk
What you need: Whatever you prefer! Treadmill/Elliptical/Bicycle/Outdoor walk+jog/Stationary bike/Rower/Jump rope/Roller blades/Dancing/the choices are endless!
Suggested time: Late afternoon/early evening
Total time:
- 24 minutes
- Complete 2 rounds of the below intervals

Why?
Gentle movement in the form of low intensity cardio intervals is perfect at this point in your phase. It is excellent for getting the blood pumping and reducing stress without over doing it. Bonus points if you’re able to do it outside!

LIGHT CARDIO INTERVALS (OR A WALK! WHATEVER YOUR ENERGY LEVELS PERMIT)

Complete the below intervals by doing whatever form of cardio you’d like!
An outdoor walk+jog, on a bike, elliptical, treadmill, a rower, stationary bike, jump rope, rollerblading, dancing … whatever floats your boat!

Minute 0-2: warm up pace
Minute 2-5: gradually increase to moderate pace (comfortable pace)
Minute 5-7: brisk pace (comfortable/can have a convo, but heart rate should be up)
Minute 7-10: slowly decrease back to moderate pace
Minute 10-11: increase back to brisk pace
Minute 11-12: slowly decrease back to moderate pace

^ Complete 2x through ^

 

STRETCH

MENSTRUAL WORKOUT #3

 

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
- Cycle through this circuit 2 or 3 TIMES depending on energy levels

Why?
Towards the end of your menstrual phase you should have a bit more energy. This is a good time to introduce muscle activation with light weight as well as a good time to increase the intensity of your workouts from light to moderate.

BLOCK 1
- 20 weighted arm circles forward + 20 backwards 
- 12 Banded standing leg abductions 
(12 LEFT + 12 RIGHT)
- 20 bicycle abs

Rest for 1 minute

BLOCK 2
- 24 weighted jabs (L + R = 1)
- 12 banded glute bridges with abduction at top (band just above knees)
- 20 butterfly crunches

Rest for 1 minute

BLOCK 3
- 8 push ups
- Banded clam shells *band just above knees*

(12 on LEFT + 12 on RIGHT)
- 20 plank shoulder taps

Rest for 1 minute

^ Complete entire circuit 2 or 3 times through ^

 

STRETCH

MENSTRUAL WORKOUT #4

 

Type: Total body circuit - Light strength + light cardio 
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 2-3 rounds: 20-30 minutes total
- Cycle through this circuit 2 or 3 TIMES depending on energy levels

Why?
This workout is perfect for the end of your menstrual phase when your energy levels begin to pick up. It will get the heart rate and muscles going a bit more than the others in this menstrual series without overtaxing the body.

BLOCK 1
- 12 Jumping jacks
- 12 Seal jacks
- 12 Squats
- 12 Alternating forward lunges (L + R = 1)

 

Rest for 1 minute

BLOCK 2
- Fire hydrants (10 LEFT + 10 RIGHT)
- Bird dog (8 one side + 8 other)
- 16 Mountain climbers (L + R = 1)
- 12 Hand release push ups

 

Rest for 1 minute

BLOCK 3
- 12 Super mans
- 16 Swimmers (L + R = 1)
- 16 Crunches
- 10 Bicycle crunches (L + R = 1)

 

Rest for 1 minute

^ Complete entire circuit 2 or 3 times through ^ 

 

STRETCH