ovulatory PHASE
OVULATORY WORKOUT #1
Type: Cardio intervals
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:
- 25 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 increase cardiovascular adaptations (and burn some 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 - 2: warm up pace
Then repeat the below circuit :
Minute 2 - 2.5: brisk pace for 30 seconds (heart rate should be up! Should not be able to have a convo)
Minute 3 - 4: back to warm up pace
Minute 4 - 4.5: intense pace for 30 seconds (fastest you can go! get it!!!)
Minute 5 - 6: back to warm up pace
^ Complete this circuit 5x through ^ then..
Minute 22 - 25: cool down pace
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
(modification)
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: Cardio + bodyweight strength
What you need: A mat
Suggested time: Early morning
Total time: Complete 5 Rounds of the below 5 exercises as fast as you can
Why?
Your energy levels and endurance should be peaking! Take advantage of it with this intense session which will maximize your endurance and cardiovascular adaptations!
Complete 5 rounds of the below circuit as fast as you can:
- 20 Alternating jumping lunges (L = 1 + R = 1)
- 8 Plank walk ups (up up down down = 1)
- 15 Suitcase crunches
- 15 Glute bridges
- 10 Hand release push ups
*take breaks only when needed
^ Repeat entire circuit 5 times as fast as you can! ^
STRETCH
OVULATORY WORKOUT #4
Type: Total body - High repetition body weight strength
What you need: A mat
Suggested time: Early morning
Total time: 35 minutes
Why?
For the last workout of your ovulatory phase,
we are going to take advantage of your energy levels and aim to maximize your endurance and bodyweight strength adaptations! Pay attention to form and full range of motion for each movement here!
PYRAMID WORKOUT
For this workout, you will start out by doing 1 rep of each move and make your way up until you get to 10 reps for each move.
Then, you will reverse the order, and make your way back down to 1 rep for each.
Take rests when needed!
EXERCISES:
- Push ups
- Sit ups
- Squats
Example:
1 push up + 1 sit up + 1 squat —->
2 push ups + 2 sit ups + 2 squats —-> etc..
until you get up to 10 reps each
-THEN-
9 push ups + 9 sit ups + 9 squats —->
8 push ups + 8 sit ups + 8 squats —-> etc..
until you get down to 1 rep each again
STRETCH