Box Jumping

OVULATORY WORKOUT #1

Type: Total body – Heavy strength + Intense cardio
What you need: Heavy weights
Suggested time: Mid-day
Total time:
- 24 minute AMRAP
- Take rest when needed

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 24 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 24 minutes taking rests when needed.

 

24 Minute AMRAP

- 15 Kettlebell swings (with dumbbell if no kettlebell)
- 4x through: Bear crawls (4fwd + 4back = 1x thru)
- Concentration curls 8x RIGHT + 8x LEFT
- 12 Squat jacks
- 12 Renegade rows (modification)
- 45 seconds: 180 degree squat jumps

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: 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?
Since your energy and estrogen levels are still high, you should take advantage of this by going heavier with your weights in order to maximize lean muscle gain.

40 seconds ON / 20 seconds REST
- Weighted split squat pulses LEFT
- Weighted split squat pulses RIGHT
- Skull crushers
- Suitcase crunches
- Wide bicep curl
- Inchworms
- Wide bent over row
- Rest for 1 minute

 

^ Complete entire circuit 4 times through ^ 

 

STRETCH

OVULATORY WORKOUT #4

Type: 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:
- 3 Rounds: 30 minutes
- Complete 3 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!

 
Minute 0 - 2: warm up pace

Minute 2 – 4: moderate pace

Minute 4 – 6: brisk pace (heart rate should be up! Should not be able to have a convo)

Minute 6 – 8: moderate pace

Minute 8 – 9: intense pace (fastest you are able)

Minute 9 – 10: decrease back to moderate pace 

^ Complete entire circuit 3x through ^