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:

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 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 - 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 – 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 - Intense 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?
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’!

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, 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.

 

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