MENSTRUAL PHASE
MENSTRUAL WORKOUT #1​
Type: Steady state cardio
What you need: Whatever you prefer!
Suggested time: Late afternoon/early evening
Total time: 15 - 20 minutes
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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.
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!
LOW INTENSITY CARDIO
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- Keep a steady pace that is comfortable to you at this time
- Aim for 15-20 minutes
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STRETCH
MENSTRUAL WORKOUT #2​
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Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 3 or 4 rounds: 24 - 32 minutes
- Hold each pose for 1 MINUTE
- Cycle through this sequence 3 or 4 TIMES
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Why?
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 1: Childs pose (walk hands left and right)
Minute 2: Supported bridge
Minute 3: Seated butterfly
Minute 4: Straddle
Minute 5: Seated forward fold
Minute 6: Lying twist LEFT (30 secs) + Lying twist RIGHT (30 secs)
Minute 7: Sumo squat stretch
Minute 8: Roly poly
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^ Complete sequence 3 or 4 times through ^
MENSTRUAL WORKOUT #3​
Type: Total body – Bands & bodyweight
What you need: Light/medium/heavy bands - choose resistance according to how you feel
Suggested time: Mid-day
Total time:
- 25 - 30 minutes
- Complete 3 or 4 rounds of the below circuit depending on how you feel
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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!
BAND WORKOUT
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- 12 Banded 4 point kick ups LEFT
- 12 Banded 4 point kick ups RIGHT
- 12 Tricep dips
- 12 High plank step outs with band around ankles
- 12 Banded glute bridges with abduction at top (band above the knees)
- 20 Band pull aparts (put band around wrists with arms straight out in front and pull out)
- 16 Cross body crunches
^ Complete 3 or 4x through depending on your energy levels ^
STRETCH
MENSTRUAL WORKOUT #4​
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Type: Total body circuit - Strength + cardio
What you need: Medium weights
Suggested time: Late afternoon/early evening
Total time:
- 2 or 3 rounds: 24 or 36 minutes total
- Cycle through this circuit 2 or 3 times depending on your energy levels
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Why?
Menstrual workout #4 takes advantage of your rising energy levels and the ability for your body to withstand stress at this time. The intent is to get your heart rate up and muscles working a bit more than the others in this series, prepping you for a fun and more intense follicular phase!
LOWER BODY
Minute 1: Weighted alternating step ups
Minute 2: Weighted calf raises
Minute 3: 30 seconds: Squat jumps
Minute 4: Rest for 1 minute
CORE
Minute 5: Cork screws (modification)
Minute 6: Mountain climbers
Minute 7: Weighted sit ups
Minute 8: Rest for 1 minute
UPPER BODY
Minute 9: Push ups
Minute 10: Wide grip bent over row
Minute 11: Bicep servers
Minute 12: Rest for 1 minute
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^ Complete entire circuit 2 or 3 times through ^
STRETCH