MENSTRUAL PHASE
MENSTRUAL WORKOUT #1
Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 2 rounds: 32 minutes
- Hold each pose for 2 MINUTES
- Cycle through this sequence 2 TIMES
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
Minute 0-2: Corpse pose *focus on your breathing and clear your mind during this*
Minute 2- 4: Childs pose
Minute 4-6: Reclining pigeon RIGHT (1 minute) + Reclining pigeon LEFT (1 minute)
Minute 6-8: Seated forward fold
Minute 8-10: Sumo squat stretch - hold at bottom of position, elbows push out on inside of knees
Minute 10-12: Straddle
Minute 12-14: Roly poly
Minute 14-16: Reclining bound angle
^ Complete sequence 2 times through ^
MENSTRUAL WORKOUT #2
Type: Cardio
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?
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 level at this time
STRETCH
MENSTRUAL WORKOUT #3
Type: Cardio
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: 25 minutes
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 25 minutes that matches your energy levels
STRETCH
MENSTRUAL WORKOUT #4
Type: Total body circuit – Bodyweight strength + cardio
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 2 or 3 rounds: 20 - 30 minutes total
- Cycle through this circuit 2 or 3 times
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
- 16 Flutter kicks
- 12 Incline push ups
- 12 Prisoner squats
Rest for 1 minute
BLOCK 2
- 16 Mountain climbers (L + R = 1)
- 12 Triceps dips
- 12 Alternating reverse lunges
Rest for 1 minute
BLOCK 3
- 16 Swimmers
- 8 Inchworms
- 6 Man eaters *without weights*
Rest for 1 minute
^ Complete entire circuit 2 or 3 times through ^
STRETCH