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:    Cat cow
Minute 2- 4:   Seated Butterfly
PROGRESSION: Slowly lower your chest down towards your feet, keeping your back straight, and hold
Minute 4-6:   Lying Butterfly
Minute 6-8:   Straddle
PROGRESSION: Slowly walk your hands out in front of your body and lower your chest towards the ground, keeping your back flat 
Minute 8-10:     Lying Twist RIGHT (1 minute) + Lying Twist LEFT (1 minute)
Minute 10-12:   Low Lunge RIGHT (1 minute) + Low Lunge LEFT (1 minute)
Minute 12-14:   Roly Poly
Minute 14-16:   Childs Pose

^ COMPLETE SEQUENCE 2 TIMES THROUGH ^

MENSTRUAL WORKOUT #2

Type: Light interval 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:
- 24 – 36 minutes
- Complete 2 or 3 rounds of the below intervals depending on how you feel

Why?
Gentle movement in the form of low intensity cardio intervals 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!

LIGHT CARDIO INTERVALS

Complete the below intervals by doing whatever form of cardio you’d like!
An outdoor walk+jog, on a bike, elliptical, treadmill, a rower, stationary bike, jump rope, rollerblading, dancing … whatever floats your boat!

Minute 0-2: warm up pace
Minute 2-5: gradually increase to moderate pace
Minute 5-7: brisk pace (comfortable but heart rate should be up)
Minute 7-10: slowly decrease back to moderate pace
Minute 10-11: increase back to brisk pace
Minute 11-12: slowly decrease back to moderate pace

^ Complete 2 or 3x through depending on your energy levels ^

 

STRETCH

MENSTRUAL WORKOUT #3

Type: Mat Pilates
What you need: A mat + light weights (1, 2 or 3lb) + resistance 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?
Towards the end of your menstrual phase you should have a bit more energy. This is a good time to introduce muscle activation with light weight as well as a good time to increase the intensity of your workouts from light to moderate.

BLOCK 1
- Banded clam shells *band just above knees* (12 on LEFT + 12 on RIGHT)
- 24 W Pulses
- 12 Inchworms

 

Rest for 1 minute

 

BLOCK 2
- Banded standing leg abductions *band around ankles* (12 on LEFT + 12 on RIGHT)
- 20 weighted arm circles forward + 20 backwards 
- 16 bicycle abs (L + R = 1)

 

Rest for 1 minute

 

BLOCK 3
- 12 banded glute bridges with abduction at top (band just above knees)
- 24 weighted jabs (L + R = 1)
- 20 butterfly crunches

 

Rest for 1 minute

^ Complete entire circuit 2 or 3 times through ^

 

STRETCH

MENSTRUAL WORKOUT #4

Type: Total body circuit - Light strength + light cardio 
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 2-3 rounds: 20-30 minutes total
- Cycle through this circuit 2 or 3 TIMES depending on energy levels

Why?
This workout is perfect for the end of your menstrual phase when your energy levels begin to pick up. It will get the heart rate and muscles going a bit more than the others in this menstrual series without overtaxing the body.

BLOCK 1
- Fire hydrants (10 LEFT + 10 RIGHT)
- Bird dog (8 one side + 8 other)
- 16 Mountain climbers (L + R = 1)
- 12 Hand release push ups

 

Rest for 1 minute

BLOCK 3
- 16 Crunches
- 12 Super mans
- 16 Swimmers (L + R = 1)
- 10 Bicycle crunches (L + R = 1)

 

Rest for 1 minute

BLOCK 2
- 12 Squats
- 12 Alternating forward lunges (L + R = 1)
- 12 Jumping jacks
- 12 Seal jacks

 

Rest for 1 minute

^ Complete entire circuit 2 or 3 times through ^ 

 

STRETCH