Hands Stretching

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

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:   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 + light 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

Why?
Your energy levels should begin to rise as the days go on. Gently increasing the intensity of your workouts by adding in muscle activation with light weights 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: 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 + light 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

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.

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

^ Complete entire circuit 3 times through ^ 

 

STRETCH