Week 1 – Days 1-5: Menstruation
Aim to sleep for 30 minutes more than usual during this part of your cycle.
If cramps make exercise seem unbearable, opt for total rest or a gentle walk.
Days One and Two
Complete rest
Day Three
30 minute walk
Day Four
Complete rest OR Bodyweight Workout 1:
Push ups x 5-8 – slow and controlled, keep elbows close to sides
Hip Thrust x 20 – slow and controlled
Hold knees to chest for 30 seconds
Russian Twist x 10
Squat x 10
Forward Bend, ragdoll up to standing x 10
Day Five
Complete rest OR yoga Series 1:
All poses for five deep breaths unless otherwise noted:
Bound angle pose
Seated forward bend
Child’s pose
Thread the needle
Child’s pose
Pigeon pose with bolster
Seated forward bend
Bridge pose
Child’s pose
Savasana – 10 minutes
Days Six and Seven: Transition to End of Follicular Phase
- Energy levels may increase. If not, stick with walking or repeat Yoga Series 1 or Bodyweight Workout 1.
Day Six
30 minute walk
OR
Practice an exercise you are working on – pull ups, push ups, pistols, or weight lifting movements with moderate weight (no more than 70% max) for 20 minutes.
Day Seven
Sport day – practice your sport, but keep intensity low.
Click on the number below that corresponds to the week of training you’re in.
Week Two: End of follicular phase and ovulation
As the follicular phase ends, luteinizing hormone (LH) production and estrogen (E) production both increase sharply to prepare for the release of an egg. That means you should be itching to work out during this week.
We’ll keep workout frequency low during week two, with two days of total rest and one light day, but your workouts will be noticeably more intense this week than they were last week.
Monday (Day 8)
30 minutes of jogging, swimming, rowing, or other cardio
Tuesday (Day 9)
Upper Body Workout
A. Press/Pull
Repeat this entire sequence five times:
1 one-arm kettlebell press, per side
1 pull up
2 presses per side
2 pull ups
3 presses per side
3 pull ups
4 presses per side
4 pull ups
5 presses per side
5 pull ups
Notes
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.
Wednesday (Day 10)
Sport day – activity of your choice at max intensity. Go all out and have fun.
Thursday (Day 11)
Rest day
Friday (Day 12)
Lower Body
A. 5 minutes jump rope
B.
5 Rounds:
- Single Leg Deadlift x 10 per side
- Pistol x 5 per side
- Walking Lunges x 20
- Front Squat x 8 – 10
C.
3X 400m sprint – try to beat your best time with each attempt.
Saturday (Day 13)
Light day – go for a hike, take a light jog, or do yoga for one hour today.
Sunday (Day 14 – Ovulation)
Rest day
Click on the number below that corresponds to the week of training you’re in.
Week Three: End of Ovulation; Beginning of Luteal Phase
Week three is a transitional phase that marks the end of ovulation and the beginning of the final stage of your cycle, known as the luteal phase. We will take advantage of increased levels during the final stages of ovulation with two sport days. As you ease into the luteal phase, the emphasis will be on yoga and moderate intensity cardio workouts.
Monday (Day 15 – Ovulation)
Sport day – activity of your choice at moderate intensity.
Tuesday (Day 16 – Ovulation)
Sport day – activity of your choice at moderate intensity.
Wednesday (Day 17 – Ovulation, Beginning of Luteal Phase)
Rest day
Thursday (Day 18 – Luteal Phase)
A. 2 mile hike, outside at a moderate intensity. Add running intervals if you feel up to it – 1 minute run, 30 seconds walk.
B. Yoga Series 1:
All poses for five deep breaths unless otherwise noted:
- Bound angle pose
- Seated forward bend
- Child’s pose
- Thread the needle
- Child’s pose
- Pigeon pose with bolster
- Seated forward bend
- Bridge pose
- Child’s pose
- Savasana – 10 minutes
Friday (Day 19 – Luteal Phase)
Bodyweight Workout 1:
3 Rounds – rest as needed and take your time with this workout.
- Push ups x 5-8 – slow and controlled, keep elbows close to sides
- Hip Thrust x 20 – slow and controlled
- Hold knees to chest for 30 seconds
- Russian Twist x 10
- Squat x 10
- Forward Bend, ragdoll up to standing x 10
Saturday (Day 20 – Luteal Phase)
Active rest day – walk for one hour today, but make it enjoyable and leisurely.
Sunday (Day 21 – Luteal Phase)
45 minutes of cardio activity of your choice – running, rowing, swimming, or cardio equipment at the gym. Keep a moderate pace.
OR
Sport day – focus on technique today and keep the intensity light.
Click on the number below that corresponds to the week of training you’re in.
Week Four: End of Luteal Phase
Week four marks the end of the luteal phase, the stage so many women associate with PMS symptoms. If you experience PMS symptoms during this week, feel free to modify the workouts to fit your own needs. The focus this week will be longer, moderate-intensity bouts of exercise and sports practice.
Monday (Day 22)
Rest day
Tuesday (Day 23)
45 minutes of cardio activity of your choice – running, rowing, swimming, or using cardio equipment at the gym. Keep a moderate pace.
OR
Sport day – activity of your choice at moderate intensity.
Wednesday (Day 24)
3 mile hike, outside at a moderate intensity. Add running intervals if you feel up to it – 1 minute run, 25 seconds walk.
Thursday (Day 25)
Yoga Series 1:
All poses for five deep breaths unless otherwise noted:
- Bound angle pose
- Seated forward bend
- Child’s pose
- Thread the needle
- Child’s pose
- Pigeon pose with bolster
- Seated forward bend
- Bridge pose
- Child’s pose
- Savasana – 10 minutes
Friday (Day 26)
Upper Body Workout
A. Press/Pull
Repeat this entire sequence five times:
1 one-arm kettlebell press, per side
1 pull up
2 presses per side
2 pull ups
3 presses per side
3 pull ups
4 presses per side
4 pull ups
5 presses per side
5 pull ups
Notes
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.
Compare how you felt and performed during this workout to how you felt when you first performed it during week one of your cycle. What changes, if any, did you notice?
Saturday (Day 27)
Active rest day – walk for one hour today, but make it enjoyable and leisurely.
Sunday (Day 28)
Sport day – have fun playing your sport or activity of choice for one hour at moderate intensity.
Click on the number below that corresponds to the week of training you’re in.
Week Five: Beginning of Second 28-Day Cycle
Days One Through Five: Menstruation
Aim to sleep for 30 minutes more than usual during this part of your cycle.
If cramps make exercise seem unbearable, opt for total rest or a gentle walk.
Days One and Two
Sport day – play a sport or other activity of your choice for 30 minutes at moderate intensity.
Day Three
45 minute run/walk – intervals of 1 minute run, 2 minutes brisk walk
Day Four
Kettlebell Workout 1 – use a weight you can comfortably press for 8 – 10 reps.
5 Rounds:
- Pull ups – ladders of 1 (Round 1), 2 (Round 2), 3 (Round 3), 4 (Round 4), 5 (Round 5)
- 25 KB swings per side
- 10 KB thrusters per side
- Push ups x 10
- Side plank x 30 seconds per side
- Rest in child’s pose for 1 minute between rounds
Day Five
Yoga Series 1:
3 Rounds, all poses for five deep breaths unless otherwise noted:
- Bound angle pose
- Seated forward bend
- Child’s pose
- Thread the needle
- Child’s pose
- Pigeon pose with bolster
- Seated forward bend
- Bridge pose
- Child’s pose
- Downward Dog
- Warrior I
- Triangle
- Warrior I
- Downward Dog
- Plank x 30 seconds
- Child’s Pose
- Savasana – 10 minutes
Days Six and Seven: Transition to End of Follicular Phase
Rest day
Day Six
45 minute jog/walk – intervals of 1 minute jog, 2 minutes brisk walk
OR
Practice an exercise you are working on – pull ups, push ups, pistols, or weight lifting movements with moderate weight (no more than 70% max) for 20 minutes. Compare your performance to your workout on the first day of the first 28-day cycle.
Day Seven
Sport day – practice your sport for 30 minutes at moderate intensity
Click on the number below that corresponds to the week of training you’re in.
Week Six: End of Follicular Phase and Ovulation
Day Eight
Sport day – practice your sport for 45 minutes to an hour. Go all out.
Day Nine
Active rest day – hike or walk for one hour today
Day Ten
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
Notes:
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.
Day Eleven
30 minute light jog
Day Twelve
Full Body Day:
A. 5 Turkish Get Ups – take your time on these
B.
3 Rounds:
- 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
C.
3X 400m sprint – try to beat your best time with each attempt.
Day Thirteen
Sport day
Day Fourteen
Rest day
Click on the number below that corresponds to the week of training you’re in.
Week Seven: End of Ovulation, Beginning of Luteal Phase
Day Fifteen
Sport day – practice your sport for 45 minutes to an hour. Go all out.
Day Sixteen
Run/walk 5k
Day Seventeen
Rest day
Day Eighteen
Bodyweight Workout:
4 Rounds – rest as needed and take your time with this workout.
- Push ups x 5-8 – slow and controlled, keep elbows close to sides
- Hip Thrust x 20 – slow and controlled
- Hold knees to chest for 30 seconds
- Russian Twist x 10
- Squat x 10
- Forward Bend, ragdoll up to standing x 10
Day Nineteen
Sport day
Day Twenty
Run/walk 30 minutes – 1 minute run, 1 minute walk
Day Twenty-one
Active rest day – walk or practice technique/skill work for one hour
Click on the number below that corresponds to the week of training you’re in.
Week Eight: End of Luteal Phase
Day 22
Yoga Series 1:
All poses for five deep breaths unless otherwise noted:
- Bound angle pose
- Seated forward bend
- Child’s pose
- Thread the needle
- Child’s pose
- Pigeon pose with bolster
- Seated forward bend
- Bridge pose
- Child’s pose
- Savasana – 10 minutes
Day 23
Sport Day – practice your sport for 1 hour
Day 24
Rest Day
Day 25
Short Bodyweight Workout:
5 Rounds:
- Jump rope 2 minutes
- Push ups x 10
- Australian pull up x 10
- Side plank x 30 seconds R/L
- Pistols x 5 R/L
30 minutes skill work
Day 26
Sport day
Day 27
Active rest – walk for one hour today
Day 28
Kettlebell Workout 1 – use a weight you can comfortably press for 8 – 10 reps.
5 Rounds:
- 25 KB swings per side
- 10 KB thrusters per side
- Push ups x 10
- Goblet squat x 10
- Side plank x 30 seconds per side
- Rest in child’s pose for 1 minute between rounds
Click on the number below that corresponds to the week of training you’re in.
Week Nine: Beginning of Follicular Phase
Day One
A. Press/Pull/Row/Squat
Use the same weight you used during the last phase (Day 10 of Phase 2). 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
Notes
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.
Day Two
Sport day – play your sport for 1 hour
Day Three
Active rest – Walking or easy run for 45 minutes
Day Four
Full Body Day:
A. 5 Turkish Get Ups – take your time on these
B.
3 Rounds:
- 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
C.
3X 400m sprint – try to beat your best time with each attempt.
Compare how you feel today to the workout you did on day 12 of phase 2.
Day Five
Yoga Series 1:
All poses for five deep breaths unless otherwise noted:
- Bound angle pose
- Seated forward bend
- Child’s pose
- Thread the needle
- Child’s pose
- Pigeon pose with bolster
- Seated forward bend
- Bridge pose
- Child’s pose
- Savasana – 10 minutes
Day Six
Rest day
Day Seven
45 minutes jog/walk
Click on the number below that corresponds to the week of training you’re in.
Week Ten: End of Follicular Phase, Ovulation
Day Eight
Sport day – play your sport for 45 minutes
Day Nine
Upper Body – same workouts as Phase 1, Week 2. If you’ve been following this program you may be able to increase the weight on the presses by 3-5lbs at minimum.
A. Press/Pull
Repeat this entire sequence five times:
1 one-arm kettlebell press, per side
1 pull up
2 presses per side
2 pull ups
3 presses per side
3 pull ups
4 presses per side
4 pull ups
5 presses per side
5 pull ups
Notes
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.
Day Ten
30 minute jog
Day Eleven
Rest
Day Twelve
Sport day – play your sport for 1 hour
Day Thirteen
Kettlebell Workout 1 – use a weight you can comfortably press for 8 – 10 reps.
5 Rounds:
- Pull ups – ladders of 1 (Round 1), 2 (Round 2), 3 (Round 3), 4 (Round 4), 5 (Round 5)
- 25 KB swings per side
- 10 KB thrusters per side
- Push ups x 10
- Side plank x 30 seconds per side
- Rest in child’s pose for 1 minute
Day Fourteen
Sport day – play your sport for 1 hour
Click on the number below that corresponds to the week of training you’re in.
Week Eleven: Beginning of Follicular Phase
Day Fifteen
Rest
Day Sixteen
Run/walk – 30 seconds run/30 seconds walk
Day Seventeen
Sport day – play your sport for 45 minutes
Day Eighteen
Bodyweight Workout:
4 Rounds – rest as needed and take your time with this workout.
- Push ups x 5-8 – slow and controlled, keep elbows close to sides
- Hip Thrust x 20 – slow and controlled
- Hold knees to chest for 30 seconds
- Russian Twist x 10
- Squat x 10
- Forward Bend, ragdoll up to standing x 10
Day Nineteen
Active rest – 1 hour walk or 30 minute easy jog
Day Twenty
Sport day – play your sport for 45 minutes
Day 21
2 mile hike
Yoga Series 1:
All poses for five deep breaths unless otherwise noted:
- Bound angle pose
- Seated forward bend
- Child’s pose
- Thread the needle
- Child’s pose
- Pigeon pose with bolster
- Seated forward bend
- Bridge pose
- Child’s pose
- Savasana – 10 minutes
Click on the number below that corresponds to the week of training you’re in.
Week Twelve: Beginning of Follicular Phase
Day 22
Rest day
Day 23
Short Bodyweight Workout:
5 Rounds:
- Jump rope 2 minutes
- Push ups x 10
- Australian pull up x 10
- Side plank x 30 seconds R/L
- Pistols x 5 R/L
30 minutes skill work
Day 24
Sport day – play your sport for 1 hour
Day 25
Skill work – 30 minutes.
Practice an exercise you are working on – pull ups, push ups, pistols, or weight lifting movements with moderate weight (no more than 70% max) for 20 minutes.
Day 26
Active rest day – 1 hour walk or 30 minute easy run
Day 27
?Easy sport day
Day 28
Rest
Click on the number below that corresponds to the week of training you’re in.
