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Creating a Workout Regimen with your Cycle in mind



If you haven't heard already, cycle syncing is the new holistic approach for women to become more in tune and aligned in your body and ultimately in your lives.


In short, cycle syncing is a way of living according to your menstrual cycle. Every woman's body is different and the stages are subjective to you and your body - but by building awareness of which phase you are in, you can actually increase your productivity and better manage your energy levels. Read more about why cycle syncing works here.


There are technically 4 phases of the menstrual cycle, which include your period (Menstrual phase), Follicular Phase, Ovulatory Phase, and Luteal Phase. Depending on which phase of the cycle you are in can severely impact energy and productivity levels. For example, tasks that you complete in your Ovulatory phase seem to happen with ease, because your energy levels and hormones allow for you to get those tasks done. However, approaching the same tasks during menstruation may feel like much more of a drag and you may not get through it at all - let alone with ease. The same goes for our body when it comes to working out.


Below I've included a table of some workouts that are recommended during these phases of the cycle. Its important to keep in mind that you should only do what your body feels comfortable doing, even though workouts across the follicular, ovulatory, and luteal may all seem the same, the intensity levels may differ.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Menstrual Phase

(1 week)

Yoga

Walk / Run 1 mile

Yoga

Walk / Run 1 mile

Yoga + Restoration (swim, sauna, hot tub, etc.)

Rest

Rest

Follicular Phase

(Period + 1 week after)

Yoga + legs

Run + Upper Body

Yoga + Abs + Cardio

Cardio

Yoga + Restoration (swim, sauna, hot tub, etc.)

Rest

Rest

Ovulatory Phase

(3-5 days)

Yoga + legs

Run + Upper Body

Yoga + Abs + Cardio

Cardio

Yoga + Restoration (swim, sauna, hot tub, etc.)

Rest

Rest

Luteal Phase

(2 weeks)

Yoga + legs

Run + Upper Body

Yoga + Abs + Cardio

Cardio

Yoga + Restoration (swim, sauna, hot tub, etc.)

Rest

Rest


 

Building a workout regimen can be intimidating for anyone. Especially when you have to consider which workouts target your "problem" areas, fitting it into your daily schedule, and now how to workout according to your cycle.


Fear not! I have included my weekly regimen in a table below for you to build off of. As I said before, every body is different and not all of these workout will work for you. But to give you some piece of mind you can start by selecting a few workouts you're interested in trying and slowly picking out the ones that your body responds best to.


Take a peak at my weekly routine that pays special attention to the target area(s):

  • Legs / Booty

  • Abs

  • Arms

Feel free to use this as a building block to creating your own regimen that meets your body's needs during your cycle.

Day

Routine

Monday - Lower Body


Sets: 3

Reps: 8-15


Time: 1 hour - 1 hour & 30 minutes

  1. Stretch

  2. Walking Lunges

  3. Bulgarian Split Squats

  4. Single Leg Deadlifts and/or Romanian Deadlifts

  5. Squats

  6. Hip Thrusts

  7. Glute Kickbacks

  8. Calve Machine

  9. Hip Abductions

  10. Hip Adductions

  11. Hinge Machine

  12. Leg Press

Tuesday - Upper Body


Sets: 3

Reps: 8-15


Time: 45 minutes- 1 hour & 15 minutes

  1. ​Stretch

  2. Run / Walk 1 mile

  3. Push-ups

  4. Chest Press

  5. Triceps dips

  6. Triceps Extensions

  7. Overhead Shoulder Press

  8. Triceps Kickbacks

  9. Bent over Rows

  10. Bicep curls


Wednesday - Cardio + Abs


Sets: 3

Reps: 1 minute intervals


Time: ~ 1 hour

  1. ​Stretch

  2. Run / jog ~2 miles

  3. Stair Steppers

  4. Glute Bridge

  5. Sit-ups

  6. Toe touches

  7. Bicycle Crunches

  8. Plank (3 x 1 minute)

  9. Side Plank (3 x 30 seconds each side)

  10. Leg Lowers

Thursday - Cardio


Time: ~ 1 hour

  1. Stretch

  2. Run / jog ~ 2 miles

  3. Stair Steppers (10 minutes)

Friday - Yoga + Restoration


Time: ~ 1 hour

  1. Stretch / Yoga

  2. Sauna / Steam Room

  3. Swim

  4. Massage

Saturday / Sunday

  • Hike

  • Bike Ride

  • Yoga in the Park

  • Recreational Swimming

  • Walks

  • Dance Class

  • Rest - you deserve it!

If you interested in receiving some coaching around incorporating cycle syncing in your life or coaching on how to create a workout regimen, your first session is FREE! Send me an email at lexithelifecoach@gmail.com or click the button below to schedule your coaching session.


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