Box Jumping

OVULATORY WORKOUT #1

Type: Total body – Heavy strength + Intense cardio

What you need: Heavy weights

Suggested time: Mid-day

Total time:

- 26 minutes total

- 12 minute AMRAP #1 +  12 minute AMRAP #2

- 2 minute rest in between both AMRAPs

 

AMRAP = as many rounds as possible

Set a timer for 12 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 12 minutes.

 

Why?

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

12 Minute AMRAP #1

- 12 Lying dumbbell pull overs

- 12 Sumo squat + heel raise

-  24 Cross body mountain climbers

- 12 Kettlebell swings (with dumbbell if no kettlebell)

Rest for 2 minutes

Then…

 

12 Minute AMRAP #2

- 3x through of: 3 neutral grip row + 3 underhand grip row + 3 wide grip row

- 12 Weighted front squats

- 12 Wood chops (6 L + 6 R)

- 6 Man eaters

 

STRETCH

OVULATORY WORKOUT #2

*FINAL BENCHMARK WORKOUT*

 

Your final benchmark workout of the year!!!

CONGRATULATIONS ON MAKING IT HERE!! :) First, give yourself a hug for making it this far :) Once today’s workout is done, pull out month 1’s benchmark workout results and compare to see just how far you’ve come

BE PROUD of yourself, no matter how big or small your gainz are!

 

- Comment below your wins!! -


 

Type: Tabata – Intense cardio + heavy strength

What you need: Heavy weights

**aim 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’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: 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!

*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:

- 4 rounds: 35 minutes total

- 40 seconds ON / 20 seconds REST per move

- Cycle through this circuit 4 TIMES 

 

Why?

For the last workout of your ovulatory phase, your 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.

At the same time, 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, it’s best to tone down the intense cardio, but keep those reps up (with an emphasis on form!) since your ability to build muscle is at an all time high!

40 seconds ON / 20 seconds REST

- Squat  + RIGHT arm overhead press (neutral grip)

- Squat  + LEFT arm overhead press (neutral grip)

- Alternating chest fly

- Weighted sit ups

- Weighted lunge jumps (hold weights down at sides)

- Bent over reverse fly

- Forward and back rocking plank

- Tricep kick back into hammer curl

- Rest for 1 minute

^ Complete entire circuit 4 times through ^ 

 

STRETCH