MENSTRUAL PHASE
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?
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 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: Cardio - whatever your energy levels permit
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?
Movement has been scientifically proven to significantly lessen or do away with PMS symptoms and your metabolism is nearing one of it's slowest points in your cycle - which is why cardio work is perfect at this time.
It'll 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!
STEADY STATE CARDIO
- Keep a steady pace that is comfortable to you at this time for 15 - 20 minutes
STRETCH
MENSTRUAL WORKOUT #3
Type: Total body 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?
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. Increasing the intensity of your workouts by adding in muscle activation with weights is perfect 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!
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: 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?
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 to prep you for a fun follicular phase.
Bonus points if you’re able to do it outside!
STEADY STATE CARDIO
- WARM UP pace for 2.5 minutes
- Keep a steady pace for 20 minutes - your heart rate should be up here!
- COOL DOWN pace for 2.5 minutes
STRETCH