MENSTRUAL PHASE
MENSTRUAL WORKOUT #1
Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 2 or 3 rounds: 18 or 27 minutes
- Hold each pose for 1 MINUTE
- Cycle through this sequence 2 or 3 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 1: Sumo squat stretch
Minute 2: Supported Bridge
Minute 3: Seated butterfly
Minute 4: Seated forward fold
Minute 5: Straddle
Minute 6: Roly poly
Minute 7: Cat cow
Minute 8: Lying twist (30 seconds RIGHT + 30 seconds LEFT)
Minute 9: Corpse pose *clear your mind and center yourself*
^ Complete sequence 2 or 3 times through ^
MENSTRUAL WORKOUT #2
Type: Walk or steady state cardio
What you need: Whatever form of cardio you prefer
Suggested time: Late afternoon/early evening
Total time: Aim for 20 minutes
Why?
With your hormones in a great place to withstand stress and your metabolism sitting around it's slowest point in your cycle, cardio is the perfect form of movement at this time!
Go at a pace that fits how you feel.
The point is to 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!
STEADY STATE CARDIO - OR A WALK -
WHATEVER YOUR ENERGY LEVELS PERMIT
- Keep a comfortable, steady pace for 20 minutes
STRETCH
MENSTRUAL WORKOUT #3
Type: Total body circuit – Strength
What you need: Light/medium weights
Suggested time: Late afternoon/early evening
Total time:
- 3 rounds: 24 minutes total
- 45 seconds ON / 15 seconds REST per move
- Cycle through this circuit 3 TIMES
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!
45 seconds ON + 15 seconds REST per move
- Weighted alternating step ups
- Hammer curl into overhead press
- Supermans with lat pull down
- Rest 1 minute
^ Complete entire circuit 3 times through ^
MENSTRUAL WORKOUT #4
Type: Steady state cardio
What you need: Whatever form of cardio you prefer!
Suggested time: Late afternoon/early evening
Total time: 20 minutes
Why?
Once again, with your hormones in a great place to withstand stress and your metabolism sitting around it's slowest point in your cycle, cardio is the perfect form of movement at this time!
Go at a pace that fits how you feel.
The point is to get the heart rate up, get the blood pumping, reduce stress and inflammation, and re-introduce your body to some intensity.
It's all in preparation for what's to come :)
Bonus points if you’re able to do it outside!
STEADY STATE CARDIO
- Keep a steady pace for 20 minutes
STRETCH