Box Jumping

OVULATORY WORKOUT #1

Type: Moderate/intense cardio 
What you need: Whatever you prefer! Outdoor run/Treadmill/Elliptical/Bicycle/Stationary bike/Rower/Jump rope/Roller blades/Dancing…the options are endless!
Suggested time: Early morning
Total time:
- 5 Rounds: 30 minutes
- Complete 5 rounds of the below intervals

Why?
The start of the ovulatory phase is the time to go hard!! Your metabolism isn’t burning at it’s maximum ability yet and your resting cortisol (stress hormone) levels are less likely to be negatively impacted by intense exercise, so interval cardio is a perfect way to burn some extra calories without over stressing your body!

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!

 
Minute 0 - 1: warm up pace

Minute 1 – 2: moderate pace

Minute 2 – 3: brisk pace (heart rate should be up! Should not be able to have a convo)

Minute 3 – 4: moderate pace

Minute 4 – 5: intense pace (fastest you are able)

Minute 5 – 6: decrease back to moderate pace 

^ Complete entire circuit 5x 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
**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’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: Total body circuit - Body weight strength + intense cardio
What you need: A mat 
Suggested time: Early morning
Total time:
- 4 rounds: 32 minutes total
- 45 seconds ON / 15 seconds REST per move
- Cycle through this circuit 4 TIMES

 

Why?
Your energy levels and endurance will be peaking, so take advantage of it with this intense cardio and bodyweight session

45 seconds ON + 15 seconds REST per move

- 5 seal jacks + 1 inchworm 
- 180 degree squat jumps
- Butterfly crunches
- Hand release push ups
- 10 high knees + 1 squat jump
- Supermans
- Plank shoulder taps
- Rest 1 minute

 ^ Complete entire circuit 4 times through ^ 

 

STRETCH

OVULATORY WORKOUT #4

 

Type: Total body - Heavy strength
What you need: Heavy weights 
Suggested time: Early morning
Total time:
- 2 rounds: 35 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.
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 – Core
- 15 Weighted sit ups
- 15 Good mornings
- 24 Penguin crunches (L + R = 1)
- 12 Supermans with 3 second hold at the top

Rest for 1 minute

BLOCK 2 – Lower body
- 15 Goblet sumo squats
- 15 Deadlifts 
- 15 Weighted Bulgarian split squats (15 on LEFT + 15 on RIGHT)
- 12 Alternating weighted side lunges (L = 1 + R = 1)

Rest for 1 minute

BLOCK 3 – Upper body
- 15 Triceps kick  backs
- 15 Lying chest press
- 15 Front raise + Lateral raise (front + lat = 1)
- 15 Bicep curls

Rest for 1 minute

 ^ Complete entire circuit 2 times through ^ 

 

STRETCH