MENSTRUAL PHASE
MENSTRUAL WORKOUT #1
Type: Steady state 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: 15-20 minutes
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.
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!
LOW INTENSITY CARDIO
- Keep a steady pace that is comfortable to you at this time
- Aim for 15-20 minutes
STRETCH
MENSTRUAL WORKOUT #2
Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 3 or 4 rounds: 24 - 32 minutes
- Hold each pose for 1 MINUTE
- Cycle through this sequence 3 or 4 TIMES
Why?
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
Minute 1: Childs pose (walk hands left and right)
Minute 2: Cat cow
Minute 3: Reclining pigeon RIGHT
Minute 4: Reclining pigeon LEFT
Minute 5: Straddle
Minute 6: Supported bridge
Minute 7: Roly poly
Minute 8: Corpse pose
^ Complete sequence 3 or 4 times through ^
MENSTRUAL WORKOUT #3
Type: Total body – Band workout
What you need: Light/medium/heavy bands - choose resistance according to how you feel
Suggested time: Mid-day
Total time:
- 25 minutes
- Complete 3 rounds of the below circuit depending on how you feel
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. Because of this, we are adding in weight and increasing the intensity in menstrual workout #3. The intent is 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!
BAND WORKOUT
- 12 Banded 4 point kick ups LEFT
- 12 Banded 4 point kick ups RIGHT
- 20 Band pull aparts (put band around wrists with arms straight out in front and pull out)
- 12 Banded walks to the LEFT
- 12 Banded walks to the RIGHT
- 12 High plank step outs with band around ankles
- 12 Banded glute bridges with abduction at top (band above the knees)
^ Complete 3x through ^
STRETCH
MENSTRUAL WORKOUT #4
Type: Total body circuit: Strength + cardio
What you need: Medium weights
Suggested time: Late afternoon/early evening
Total time:
- 2 or 3 rounds: 24 or 36 minutes total
- Cycle through this circuit 2 or 3 times depending on your energy levels
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!
UPPER BODY
Minute 1: Bent over underhand grip rows
Minute 2: Hammer curls
Minute 3: Chest press with 1/2 pulse
Minute 4: Rest for 1 minute
LOWER BODY
Minute 5: Weighted squat pulses (slow and controlled)
Minute 6: Bulgarian split squat (no weight - switch legs at half)
Minute 7: Ice skaters
Minute 8: Rest for 1 minute
CORE
Minute 9: Alternating bird dogs
Minute 10: Suitcase crunches
Minute 11: Mountain climbers
Minute 12: Rest for 1 minute
^ Complete entire circuit 2 or 3 times through ^
STRETCH