Box Jumping

OVULATORY WORKOUT #1

Type: Total body circuit - Intense cardio + bodyweight strength
What you need: A mat 
Suggested time: Early morning
Total time:
- 4 rounds: 35 minutes total
- 40 seconds ON / 20 seconds REST per move
- Cycle through this circuit 4 TIMES 

Why?
You’ve got energy to burn right now, so that is what you shall do!

40 seconds ON / 20 seconds REST
- Alternating jumping lunges
- Low plank jacks
- Glute bridges
- Inchworms
- Sumo squat jumps
- Push ups
- Supermans
- Burpees
- Rest for 1 minute

^ Complete entire circuit 4 times through ^ 

 

STRETCH

OVULATORY WORKOUT #2

 

*BENCHMARK WORKOUT*

This workout will be the same each month

Type:
Tabata – Intense cardio + heavy strength
What you need: Heavy weights
Suggested time: Early morning
Total time:
- 35 minutes – Tabata timing
- 20 seconds ON / 10 seconds REST
- Complete 8 sets in a row of each exercise before moving on to the next exercise
- 1 minute rest in between each 

Why?
Right now you’ll be at your peak when it comes to energy levels, so you’ll be able to take advantage of that with this one!
A Tabata style workout is an excellent way to get in some high intensity training while competing against yourself.

 

20 seconds ON / 10 seconds REST / 8 sets before moving on
Record the LOWEST weight you used for each exercise and the LOWEST rep count you achieved for each after completing all 8 rounds of the movement.
This is so that you will be able to compare your progress from month to month!
Example:
You start Bicep Curls using 8lbs and doing 10 reps,
But by the time you’re on the 8th round, you’re using 5lbs and doing 6 reps,
You would record it as: 5lbs and 6 reps

 

BICEP CURLS
Weight –
Reps –  
^ Complete 8 sets in a row ^ then 1 minute rest

 

KETTLEBELL SWINGS (use 1 dumbbell if you don’t have a kettlebell)
Weight –
Reps –
^ Complete 8 sets in a row ^ then 1 minute rest

 

WEIGHTED FRONT SQUAT (rack weights on shoulders)
Weight –
Reps –
^ Complete 8 sets in a row ^ then 1 minute rest 

 

BURPEES
Reps – 
^ Complete 8 sets in a row ^ then 1 minute rest

 

WEIGHTED RUSSIAN TWIST (use 1 dumbbell) (Left = 1 + Right = 1)
Weight –
Reps –
^ Complete 8 sets in a row ^ then 1 minute rest

 

OVERHEAD SHOULDER PRESS
Weight –
Reps –
^ Complete 8 sets in a row ^ then 1 minute rest

 

DEADLIFT
Weight –
Reps –
^ Complete 8 sets in a row ^

 

STRETCH

OVULATORY WORKOUT #3

Type: Moderate/intense cardio 
What you need: Whatever you prefer! Outdoor run/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing/the choices are endless!
Suggested time: Early morning
Total time:
- 8 Rounds: 32 minutes
- Complete 8 rounds of the below intervals

(Pro tip: 8 rounds may seem like a lot, but the constant change in pace is a GREAT distraction…this workout will fly by)

Why?
Although your metabolism is about to, it has not picked up just yet.
Also, your resting cortisol (stress hormone) levels are less likely to be negatively impacted from intense exercise.
So this is a perfect (and hormonally friendly!) time to get things churnin’ and burnin’!

CARDIO INTERVALS

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

*note: 30 second intervals

Minute 0 - 2: warm up pace
Minute 2 – 2.5: moderate pace
Minute 2.5 – 3: brisk pace (heart rate should be up! Should not be able to have a convo without breaking)
Minute 3 – 3.5: intense pace (fastest you are able)
Minute 3.5 – 4: decrease back to moderate pace

^ Complete entire circuit 8x through ^

 

STRETCH

OVULATORY WORKOUT #4

 

Type: Total body - Heavy strength
What you need: Heavy weights 
Suggested time: Early morning
Total time:
- 2 rounds: 30 minutes total
- Cycle through this circuit 2 TIMES 

Why?
This is the last workout before your luteal phase begins. The energy is still high and so are your estrogen levels. You should take advantage of this by going heavier with your weights in order to maximize lean muscle gain.


Also, your metabolism is about to increase and your body is about to become more sensitive to the effects of cortisol (stress hormone). Because of this, intense cardio will no longer be as beneficial to your bod or your hormones.

BLOCK 1 – Upper body
- 12 Chest fly
- 12 Triceps kick backs
- 12 Wide grip bent over row
- 12 Hammer curls 

 

Rest for 1 minute

 

BLOCK 2 – Lower body
- 12 Goblet squat
- 12 Weighted glute bridges
- 12 Deadlifts 
- 12 Alternating weighted side lunges (L = 1 + R = 1) 

 

Rest for 1 minute

 

BLOCK 3 – Core
- 12 Plank hip dips (L + R = 1)
- 12 Supermans with 3 second hold at top
- 24 Penguin crunches (L + R = 1)
- 12 Lying leg lifts 

 

Rest for 1 minute

^ Complete entire circuit 2 times through ^ 

 

STRETCH