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
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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.
These specific poses will get the blood flowing to the organs that are most commonly affected by PMS, improve digestion, 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: Corpse pose *focus on your breathing and clear your mind during this*
Minute 2- 4: Childs pose
Minute 4-6: Reclining bound angle
Minute 6-8: Reclining pigeon RIGHT (1 minute) + Reclining pigeon LEFT (1 minute)
Minute 8-10: Seated forward fold
Minute 10-12: Locust
Minute 12-14: Sumo squat stretch - hold at bottom of position, elbows push out on inside of knees
^ Complete sequence 2 times through ^
MENSTRUAL WORKOUT #2​
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
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Why?
Energy levels commonly begin to rise as the days go on. Increasing the intensity of your workouts by adding in muscle activation is perfect for workout 2 of the menstrual phase.
BLOCK 1
- 24 weighted W pulses
- Banded 4 point kick ups (12 on LEFT + 12 on RIGHT)
- Cork screws -or- modification (6 clockwise + 6 counterclockwise)
Rest for 1 minute
BLOCK 2
- 24 Triceps pules
- 24 Alternating banded steps *band around ankles* (add another band just above knees for more resistance)
- 12 Plank hip dips
Rest for 1 minute
BLOCK 3
- 24 Bicep sprinters
- Banded clam shells *band just above knees* (12 on LEFT + 12 on RIGHT)
- 12 Supermans with lat pull down
Rest for 1 minute
^ Complete entire circuit 2 or 3 times through depending on energy levels ^
STRETCH
MENSTRUAL WORKOUT #3​
Type: Go at a pace that matches your energy levels
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
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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!
CARDIO or WALK
- Keep a comfortable, steady pace for 20 minutes that matches your energy levels at this time
STRETCH
MENSTRUAL WORKOUT #4​
Type: Total body circuit – Bodyweight strength + cardio
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 3 rounds: 25-30 minutes total
- Cycle through this circuit 3 times
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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!
BLOCK 1
- 24 High knees
- 24 Fire hydrants (12 LEFT + 12 RIGHT)
- 12 Sumo squats
- 24 Russian twists (L = 1 + R = 1)
Rest for 1 minute
BLOCK 2
- 24 Alternating reverse lunges
- 12 Hand release push ups
- 24 Mountain climbers (L + R = 1)
- 24 Scissor kicks
Rest for 1 minute
BLOCK 3
- 12 Inchworms
- 12 Triceps dips
- 24 Penguin crunches (L + R = 1)
- 24 Seal jacks
Rest for 1 minute
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^ Complete entire circuit 3 times through ^
STRETCH