ovulatory PHASE
OVULATORY WORKOUT #1​
Type: Total body – Strength + Cardio
What you need: Heavy/Maximum weights
Suggested time: Mid-day
Total time:
- 24 minute AMRAP
- Take rest when needed
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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 stress hormone levels are less likely to be negatively impacted by intense exercise. Also, with an increase in estrogen and testosterone, your muscle building and cardio capabilities are at an all time high - So let's take advantage of those biological gifts with this workout!
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
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- 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 – Cardio + Strength
What you need: Maximum 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
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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: Total body - Strength
What you need: Maximum 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?
Energy, strength and power should be at an all time high and the anabolic (muscle building) effects of your hormones should most definitely be there - so take advantage of this by aiming to go the heaviest you can with your weights. This will maximize lean muscle gain.
*With heavier weights in the picture, be sure to focus on form.
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: Interval 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
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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
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^ Complete entire circuit 3x through ^