MENSTRUAL PHASE
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?
While the menstrual phase is a great time *hormonally speaking* to get in a great workout - in my personal experience and through working with women, during the beginning days of this phase, energy and motivation to hit it hard are commonly low.
Rather than forcing a more intense workout just because hormones might be in a good place to handle it, I've found it much more productive to program gentle and supportive movement early on.
These specific poses will get the blood flowing to the organs that are most commonly affected by PMS, improve digestion, and ease possible cramps, headaches, anxiety & other common PMS related symptoms.
This session is designed to give you energy rather than take from it, and set you up for success to continue on with your workouts all month long!
* Feel free to use this workout more than once during your menstrual phase if you need to
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: Interval cardio or a walk - whatever your energy levels permit
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?
Movement has been scientifically proven to significantly lessen or do away with PMS symptoms and your metabolism is nearing one of it's slowest points in your cycle - which is why an interval workout is perfect at this time.
It'll get the heart rate up, get the blood pumping, reduce stress and inflammation, and re-introduce your body to some intensity after a slow luteal phase without pushing it too much just yet.
It's all in preparation for what's to come :)
Bonus points if you’re able to do it outside!
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 + lighter weights + 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?
During the second half of your menstrual phase, it's common for energy levels to be higher and more stable. Plus your body has a great ability to withstand stress at this time. Because of this, we are adding in weight and increasing the intensity in menstrual workout #3. The intent is to get your heart rate up and muscles working a bit more than the others in this series, prepping you for what's to come over the next couple of weeks!
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 - Bodyweight strength + 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. It will get the heart rate and muscles going a bit more than the others in this menstrual series and prep you for a more intense yet fun follicular and ovulatory phase!
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