Hands Stretching

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?

Yoga & stretching is 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 areas of the body 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 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 low intensity cardio

What you need: A pair of sneaks! Or whatever you prefer - Outdoor walk/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing…the options are endless!

Suggested time: Late afternoon/early evening

Total time: Aim for 20 minutes

 

Why?

Gentle movement in the form of low intensity cardio is perfect at this point in your cycle. It is excellent for getting the blood pumping and reducing stress and inflammation (a major cause of PMS!) without overdoing it. Bonus points if you’re able to do it outside!

LOW INTENSITY CARDIO

 

- Keep a comfortable, steady pace for 20 minutes

- You should be able to hold a conversation throughout

 

STRETCH

MENSTRUAL WORKOUT #3

Type: Total body circuit – Light/medium 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?

Your energy levels should begin to rise as the days go on. Strategically increasing the intensity of your workouts by adding in muscle activation with light/medium weights is perfect for workout 3 of the menstrual phase.

45 seconds ON + 15 seconds REST per move

 

- Weighted alternating step ups

- Suitcase crunches

- Hand release push ups

- Low plank step outs

- Hammer curl into overhead press

- Deadlifts

- Supermans with lat pull down

- Rest 1 minute

 

 ^ Complete entire circuit 3 times through ^ 

MENSTRUAL WORKOUT #4

Type: Moderate intensity cardio

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: 20 minutes

Why?

Moderate intensity cardio is perfect at this point in your cycle. It is excellent for getting the blood pumping + reducing stress and inflammation (a major cause of PMS!) without overdoing it. Bonus points if you’re able to do it outside!

LOW INTENSITY CARDIO

 

- Keep a steady pace for 20 minutes

- You should be comfortable, but the heart rate should be elevated to get the most out of this one

 

STRETCH