Hands Stretching

MENSTRUAL WORKOUT #1

Type: Yoga / Stretching / Mobility
What you need: A mat
Suggested time: Late afternoon/early evening
Total time:
- 4 rounds: 28 minutes
- Hold each pose for 1 MINUTE
- Cycle through this sequence 4 TIMES

Why?
Yoga & stretching are 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 areas of the body 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:  Lying butterfly
Minute 2:  Lying twist (switch side at 30 seconds)
Minute 3:  Seated forward fold
Minute 4: Glute bridges
Minute 5: Sumo squat stretch
Minute 6:  Straddle
Minute 7: Childs pose

^ Complete sequence 4 times through ^

MENSTRUAL WORKOUT #2

Type: Walk or low intensity cardio
What you need: A pair of sneaks! Or whatever you prefer - Outdoor walk/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing…the options are endless!
Suggested time: Late afternoon/early evening
Total time: Aim for 15 - 20 minutes

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

LOW INTENSITY CARDIO

- Keep a comfortable, steady pace for 15 - 20 minutes
- You should be able to hold a conversation throughout

 

STRETCH

MENSTRUAL WORKOUT #3

Type: Total body circuit – Light/medium strength
What you need: Light/medium weights
Suggested time: Late afternoon/early evening
Total time:
- 3 rounds: 24 minutes total
- 45 seconds ON / 15 seconds REST per move
- Cycle through this circuit 3 TIMES 

Why?
Your energy levels should begin to rise as the days go on. Strategically increasing the intensity of your workouts by adding in muscle activation with light/medium weights is perfect for workout 3 of the menstrual phase.

45 seconds ON + 15 seconds REST per move

- Mountain climbers (slow & controlled - take out the jump)
- Upright rows
- Weighted walking lunges
- Crunches
- Bicep servers
- Stuck in the middle squats
- Bird dogs (switch at half)
- Rest 1 minute

 ^ Complete entire circuit 3 times through ^ 

MENSTRUAL WORKOUT #4

Type: Moderate 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: 25 minutes

 

Why?
Moderate intensity cardio is perfect at this point in your cycle. It is excellent for getting the blood pumping + reducing stress and inflammation (a major cause of PMS!) without over doing it. Bonus points if you’re able to do it outside!

LOW INTENSITY CARDIO

- WARM UP pace for 2.5 minutes
- Keep a steady MODERATE pace for 20 minutes
- COOL DOWN pace for 2.5 minutes
- You should be comfortable, but the heart rate should be elevated to get the most out of this one

 

STRETCH