Hands Stretching

MENSTRUAL WORKOUT #1

Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 1 or 2 rounds: 16 or 32 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: Childs pose
Minute 2- 4: Sumo squat stretch
Minute 4-6: Reclining bound angle
Minute 6-8: Reclining pigeon RIGHT
Minute 8-10: Reclining pigeon LEFT
Minute 10-12: Straddle
Minute 12-14: Seated forward fold
Minute 14-16: Corpse pose

^ Complete sequence 1 or 2 times through ^

MENSTRUAL WORKOUT #2

Type: Total body – Light strength
What you need: Light weights + resistance bands
Suggested time: Late afternoon
Total time:
- 3 rounds: 21 minutes total
- Cycle through this circuit 3 TIMES 

Why?
Light weight strength is the perfect type of movement at this point.
This will get the blood flowing throughout your body without overdoing it – which will reduce stress and possible PMS symptoms. It will also get the body prepared for what is to come the rest of this month!

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 Alternating forward lunges
Minute 2:  8 Hand release push ups
Minute 3:  10 High plank step outs
Minute 4: 12 Glute bridges
Minute 5:  10 Skull crushers
Minute 6:  10 Cross body crunches
Minute 7:  REST

^ Complete entire circuit 3 times through ^ 

MENSTRUAL WORKOUT #3

Type: Light cardio - or a walk
What you need: Whatever you prefer! Outdoor walk+jog/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing….the options are endless!
Suggested time: Late afternoon/early evening
Total time: 20 minutes

Why?
Light cardio or a walk is the perfect form of movement at this point. Go at a pace that fits how you feel.
This will get the blood flowing throughout your body without overdoing it – which will reduce stress and possible PMS symptoms. Bonus points if you’re able to get outside for it!

LIGHT CARDIO / WALK

- Keep a comfortable, steady pace for 20 minutes
- You should be able to hold a conversation throughout no matter what pace you choose

STRETCH

MENSTRUAL WORKOUT #4

Type: Total body circuit – Bodyweight strength
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 3 rounds: 30 minutes total
- Cycle through this circuit 3 times

Why?
Menstrual workout #4 takes advantage of your rising energy levels by getting your heart rate up and muscles burning a bit more than the others in this series, but I was still mindful to not overtax the body when programming it. Complete as many rounds as your energy levels will allow for!

BLOCK 1
- 12 Alternating side lunges (no weight)
- 12 Suitcase crunches
- 16 Swimmers

Rest for 1 minute


BLOCK 2
- 8 Lying leg lifts
- 10 Triceps dips
- 12 Alternating reverse lunges

Rest for 1 minute


BLOCK 3
- 12 Prisoner squats
- 12 Incline push ups
- 16 Mountain climbers (L + R = 1)

Rest for 1 minute

^ Complete entire circuit 3 times through ^ 

 

STRETCH