Mommy Workout: Fertility Cycle - Phase 2, Week 2
EDITOR'S NOTE: Nicole Crawford is a certified personal trainer and women's fitness specialist (NASM) and a pre- and post-natal fitness specialist (AFPA). Nicole thinks all moms should have the opportunity and support they need to stay fit. She volunteers at crisis pregnancy centers and is completing DONA International's requirements to become a certified birth doula. Connect with Nicole: Nicole@BreakingMuscle.com
How to maintain your fitness, and sanity, while trying to get pregnant.
During the second 28-day phase of the Fertility Cycle, we’ll increase the frequency of your workouts without a steep increase in intensity. Starting with the first day of menstruation, I will take you through a day-by-day approach to exercise, with a daily schedule provided for your entire 28-day cycle. There is one rest day noted, but take a second day of your choice off for active or complete rest.
This cycle of workouts is intended for women who do intense exercise for five or more hours per week. It is based on my own research and experience. I used this approach to regain my own fertility after the birth of my second child, with great success.
You might find it challenging to cut back on the time you spend in the gym, but doing so will help your body establish regularity. It’s understood that you want to continue being active while trying to become pregnant. The plan includes at least one sport or activity day per week, depending on where you are in your cycle, so you can continue the activities you enjoy while increasing your fertility.
Of course, not all women have the same cycle length, so repeat or skip days as needed. I recommend keeping a log of other markers such as energy levels, sex drive, and vaginal discharge to help you track where you are in your cycle.
WEEK SIX: END OF FOLLICULAR PHASE AND OVULATION
Sport day - practice your sport for 45 minutes to an hour. Go all out.
Active rest day - hike or walk for one hour today
A. Press/Pull/Row -
Use the same weight you used during the last phase (Day 9 of Phase 1). Note any changes in how you feel.
Repeat this entire sequence five times:
1 one arm kettlebell press per side
1 pull up
1 row per side
2 presses per side
2 pull ups
2 rows per side
3 presses per side
3 pull ups
3 rows per side
4 presses per side
4 pull ups
4 rows per side
5 presses per side
5 pull ups
5 rows per side
The presses should be done with a weight you can press for 8 reps with moderate difficulty. Feel free to modify pull ups as needed. Rest as needed throughout the entire workout.
B. Farmer’s Walks – max distance, 3 rounds. Rest as needed.
30 minute light jog
Full Body Day:
A. 5 Turkish Get Ups - take your time on these
- Single Leg Deadlift x 10 per side
- Pistol x 5 per side
- Walking Lunges x 20
- Front Squat x 8 – 10
- Pull Up x 5
- Clean and Press x 5-8
- Push Up x 10
3X 400m sprint – try to beat your best time with each attempt.