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

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

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 – 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
- 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