Mommy Workout: Fertility Cycle - Phase 1, 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.
The goal of this 28-day phase of the Fertility Cycle is to become accustomed to modifying your exercise routine based on where you are in your cycle. Regulating your cycle is the first step to regaining fertility and achieving pregnancy. 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.
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 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
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
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)
Friday (Day 12)
A. 5 minutes jump rope
- Single Leg Deadlift x 10 per side
- Pistol x 5 per side
- Walking Lunges x 20
- Front Squat x 8 – 10
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)