ovulatory PHASE
OVULATORY WORKOUT #1
Type: Total body – Strength + Cardio
What you need: Maximum 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
Why?
The start of the ovulatory phase is the time to go hard!! Your metabolism isn’t burning at it’s maximum ability yet, your strength and power should be almost at their peak levels, and your resting cortisol (stress hormone) levels are less likely to be negatively impacted by intense exercise, so heavy strength and higher intensity cardio is a perfect way to increase lean muscle mass , cardiovascular adaptations, and to burn some calories without over stressing your body!
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
12 Minute AMRAP #1
- 15 Kettlebell swings (with dumbbell if no kettlebell)
- 15 Low plank jacks
- 12 Alternating weighted side lunges
- 12 Push ups
- 12 Bent over underhand grip rows
- 12 Squat jumps
Rest for 2 minutes
Then…
12 Minute AMRAP #2
- 12 Bicep curls
- 8 Burpees
- 12 Cross body crunches
- 12 Skull crushers
- 12 Mummy kicks
- 6 Man eaters
STRETCH
OVULATORY WORKOUT #2
*BENCHMARK WORKOUT*
This workout will be the same each month
Type: Tabata – Cardio + Heavy strength
What you need: Heavy/Max 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 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: Interval 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?
Your energy levels and endurance should be peaking! Take advantage of it with this intense session which will maximize your endurance and cardiovascular adaptations
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 - Strength
What you need: Maximum weight
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?
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.
However, because your metabolism is about to increase and your body is about to become more sensitive to the effects of cortisol (stress hormone), aim to slow down your movements and focus on form.
40 seconds ON / 20 seconds REST
- Weighted sumo squat + heel raise
- Upright rows
- Plank shoulder taps
- Bulgarian split squat LEFT
- Bulgarian split squat RIGHT
- Push ups
- Scissor kicks
- Overhead diagonal triceps press (switch arm at half)
- Rest for 1 minute
^ Complete entire circuit 4 times through ^
STRETCH