ovulatory PHASE
OVULATORY WORKOUT #1
Type: Total body circuit - Cardio + strength
What you need: Maximum weights
Suggested time: Early morning
Total time:
- 4 rounds: 35 minutes total
- 45 seconds ON / 15 seconds REST per move
- Cycle through this circuit 4 TIMES
Why?
You should have energy to burn right now and your body's ability to withstand stress is fabulous, so let's take advantage of those super powers and increase your stamina + cardiovascular adaptations with this fun ovulatory workout!
45 seconds ON / 15 seconds REST
- Cross body mountain climbers
- Alternating overhead shoulder press
- Jumping lunges
- Wood chops (switch side at half way)
- 3x through on each arm: 4 curls w/ 1 arm + iso hold on other (ends up being 12 curls on each arm)
- Burpees
- Deadlifts
- Forward and back rocking plank
- 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 –Cardio + strength
What you need: Maximum weights
**try to increase the weight you use from the previous month’s weight
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 should be at your peak when it comes to energy levels and strength. Plus, your muscle building capabilities are at an all time high thanks to estrogen and testosterone levels - so now is your time to shine!
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: Cardio intervals
What you need: Whatever you prefer!
Suggested time: Early morning
Total time: 30 minutes
- Complete 6 rounds of the below intervals
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!
Minute 0 - 2: warm up pace
Minute 2 - 3: moderate pace
Minute 3 - 4: brisk pace (heart rate should be up! Should not be able to have a convo without breaking)
Minute 4 - 4.5: intense pace (fastest you are able)
Minute 4.5 - 5: decrease back to moderate pace
^ Complete entire circuit 6x through ^
STRETCH
OVULATORY WORKOUT #4
Type: Total body - Strength
What you need: Maximum weights + Maximum band resistance
Suggested time: Early morning
Total time: 30 minute AMRAP
Why?
This is the last workout before your luteal phase begins. Energy, strength and power are still high and the anabolic (muscle building) effects of your hormones are still there - so you should take advantage of this by going heavier with your weights in order to maximize lean muscle gain.
AMRAP = as many rounds as possible
- Set a timer for 30 minutes.
- Complete the designated number of reps for each exercise before moving on to the next.
- Complete as many rounds of the AMRAP as you can within the 30 minutes.
- Take breaks and/or drop weight if necessary!
30 minute AMRAP
- 4x through: Weighted bridge walk outs (walk out + walk in = 1x)
- 12 Hammer curls + neutral grip overhead press
- 12 Weighted sit ups
- 12 Alternating weighted side lunge
- 12 Lying dumbbell pull overs
- 20 Weighted Russian twists
- 12 Weighted standing banded leg abduction + squat
STRETCH