Hands Stretching

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

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 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

^ Complete sequence 3 times through ^

MENSTRUAL WORKOUT #2

 

Type: Low 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 – 25 minutes

Why?
Gentle movement in the form of low intensity cardio is perfect at this point in your phase. It is excellent for getting the blood pumping and reducing stress without over doing it. Bonus points if you’re able to do it outside!

LOW INTENSITY CARDIO

- Keep a comfortable, steady pace for 20-25 minutes
- You should be able to hold a conversation throughout

 

STRETCH

MENSTRUAL WORKOUT #3

Type: Total body light strength + light cardio
What you need: 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 band work is perfect for workout #3 of the menstrual phase.

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

Rest for 1 minute

BLOCK 2
- 12 Seal jacks
- 12 Banded glute bridges with abduction at top (band just above knees)
- 12 Russian twists

Rest for 1 minute

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)

Rest for 1 minute

^ Complete entire circuit 2 or 3 times through ^

MENSTRUAL WORKOUT #4

 

Type: Total body circuit – light strength + light cardio
What you need: Light 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

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.

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

^ Complete entire circuit 2 or 3 times through ^