Hands Stretching

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?
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 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: 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 #3

Type: Light cardio - or a walk…again :)
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?
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 25 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:
- 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 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. Complete as many rounds as your energy levels will allow for!

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