MENSTRUAL PHASE
MENSTRUAL WORKOUT #1​
Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 3 rounds: 24 minutes
- Hold each pose for 1 MINUTE
- Cycle through this sequence 3 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, 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
* Feel free to use this workout more than once during your menstrual phase if you need to
Minute 1: Seated butterfly *lower chest towards feet if you can*
Minute 2: Cat cow
Minute 3: Lying twist RIGHT
Minute 4: Lying twist LEFT
Minute 5: Straddle
Minute 6: Reclining pigeon RIGHT (30 seconds) + LEFT (30 seconds)
Minute 7: Roly poly
Minute 8: Childs pose
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^ Complete sequence 3 times through ^
MENSTRUAL WORKOUT #2​
Type: Cardio - whatever your energy levels permit
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 – 25 minutes
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Why?
Movement has been scientifically proven to significantly lessen or do away with PMS symptoms and your metabolism is nearing one of it's slowest points in your cycle - which is why cardio work is perfect at this time.
It'll 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
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- Keep a steady pace that is comfortable to you at this time for 20-25 minutes
STRETCH
MENSTRUAL WORKOUT #3​
Type: Total body strength + cardio
What you need: Light/Medium/Heavy bands (whatever feels good to you at this time)
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?
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. Increasing the intensity of your workouts by adding in muscle activation with band work is perfect 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!
BLOCK 1
- 12 Hand release push ups or incline push ups
- 24 Banded clam shells *band just above knees* (12 on LEFT + 12 on RIGHT)
- 12 Crunches
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Rest for 1 minute
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BLOCK 2
- 12 Seal jacks
- 12 Banded glute bridges with abduction at top (band just above knees)
- 12 Russian twists
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Rest for 1 minute
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BLOCK 3
- 12 Plank shoulder taps
- 12 Banded walks RIGHT + 12 banded walks LEFT (band around ankles)
- 12 Band pull aparts (band around wrist and pull out)
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Rest for 1 minute
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^ Complete entire circuit 2 or 3 times through ^
MENSTRUAL WORKOUT #4​
Type: Total body circuit: strength + cardio
What you need: Light/Medium weights
Suggested time: Late afternoon/early evening
Total time:
- 2 or 3 rounds (depending on energy levels) : 20 - 30 minutes total
- 1 minute per move + 1 minute rest in between each round
- Cycle through this circuit 2 or 3 TIMES depending on energy levels
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Why?
This workout is perfect for the end of your menstrual phase. It will get the heart rate and muscles going a bit more than the others in this menstrual series and prep you for a more intense yet fun follicular and ovulatory phase!
EMOM (Every minute on the minute) Total Body Strength & Cardio
Complete the designated # of reps for each move within the minute. Any time left over in the minute is used for rest
Minute 1: 12 squats
Minute 2: 30 seconds: jumping jacks
Minute 3: 10 cross body bicep curls
Minute 4: 12 penguin crunches
Minute 5: 15 weighted calf raises
Minute 6: 20 high knees
Minute 7: 8 triceps dips
Minute 8: 45 seconds: mountain climbers
Minute 9: 12 Alternating forward lunges
Minute 10: REST
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^ Complete entire circuit 2 or 3 times through ^