Box Jumping

OVULATORY WORKOUT #1

Type: Total body circuit - Moderate/intense cardio + moderate/heavy strength
What you need: Moderate/heavy weights
Suggested time: Early morning
Total time:
- 4 rounds: 35 minutes total
- 45 seconds ON / 15 seconds REST per move
- Cycle through this circuit 4 TIMES 

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

45 seconds ON / 15 seconds REST
- Alternating weighted side lunges
- Cross body mountain climbers
- Alternating overhead shoulder press
- Kettlebell swings (with dumbbell if you don’t have a kettle bell)
- Hammer curls
- Wood chops (switch side at half way)
- Weighted squat jumps
- Inchworms
- Rest for 1 minute

^ Complete entire circuit 4 times 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: 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: 30 minutes
- Complete 6 rounds of the below intervals

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!
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
Minute 2 - 3: moderate pace
Minute 3 - 4: brisk pace (heart rate should be up! Should not be able to have a convo without breaking)
Minute 4 - 4.5: intense pace (fastest you are able)
Minute 4.5 - 5: decrease back to moderate pace

^ Complete entire circuit 6x through ^

 

STRETCH

OVULATORY WORKOUT #4

Type: Total body - Heavy Strength
What you need: Heavy weights 
Suggested time: Early morning
Total time: 30 minute AMRAP


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!

AMRAP = as many rounds as possible

Set a timer for 30 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 30 minutes.

Take breaks and/or drop weight if necessary!

30 minute AMRAP

- 12 Deadlifts
- 12 Bicep servers
- 24 Penguin crunches
- 12 Weighted sumo squat + heel raise
- 12 Bent over rows
- 12 Weighted sit ups
- 12 Lying chest prese with half pulse

 

STRETCH