This workout keeps things simple with just 6 exercises that will target your whole body without a lot of fuss. Bookmark this workout and save it for the days when life gets in the way and you need a backup plan. I love turning to this one in the luteal phase when brain fog sets in and I need something that won’t demand a heavy cognitive load.
The key to keeping this one cycle-friendly is in the weight selection and pace. See below for guidance.
❄️ pre/menstrual | Zone 1 | 50% | low intensity, recovery | very light or no weight
🌱 follicular | Zone 2, 3 | 70-85% | moderate/high intensity | heavy weights*
☀️ ovulatory | Zone 3, 4 | 85-95% | high intensity to max effort | heavy weights*
🍁 luteal | Zone 1 & 2 | 50-70% | low to moderate intensity | moderate weights
*Chances are if you’re reaching for your backup plan, you might be a little on the lower energy side. If this is the case, don’t feel pressured to hit the higher intensities indicated for the follicular/ovulatory phases. Keep it slow and steady instead.
Remember, sometimes the hardest part is making the decision to work out. Once you get your body moving, I promise you won’t regret it. Let this workout be “good enough” and give yourself permission to be okay with that. All movement matters!
👀 WORKOUT PREVIEW
In this separate video, you’ll get a detailed breakdown of the mechanics and form for each exercise with ways to scale or progress. This is also a great way to preview the workout before taking it to a gym or working out at your own pace without the guided video!
Check out the preview → • Preview | 30-Minute Ba...
⏱️ TIMESTAMPS
00:00 INTRO
03:22 WARM-UP (6 min)
10:00 ROUND 1 (6 min)
16:20 ROUND 2 (6 min)
22:20 ROUND 3 (6 min)
28:30 COOL-DOWN (5 min)
⭐️ WORKOUT DETAILS
Set a 1-minute continuous timer and complete each section of the workout below as indicated. For the EMOM (every minute on the minute) section, complete the designated reps at the top of each minute as efficiently as possible with the remainder of each minute for recovery.
WARM-UP | 1-min each
squat
row
hinge
kneeling shoulder press
glute bridge
pushup
TOTAL BODY CIRCUIT | EMOM | 2-3 rounds x 12 reps
front squat
bent row
Romanian deadlift
kneeling shoulder press
glute bridge
chest press
COOL-DOWN | 1-min each
deep squat rocks
forward bend
thread the needle
supine twist (left)
supine twist (right)
⏩ To fast track this workout, only complete 2 rounds of the weighted circuit.
⏫ PROGRESSION
Consider using this workout once in each phase and experiment with different weight ranges to find the right intensity. Then, in future cycles, you can consider adding up to 2 extra reps for each exercise or increasing the weights by 10-20%. Again, this is your easy workout win, so focus more on the showing up part and don’t worry too much about how hard it is.
🎧 MUSIC
Watch this video on your desktop to play music in the background-open Spotify in a separate browser tab or use your favorite music app. Check out my favorite workout playlists here → spoti.fi/3oyurzh
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"All Phases: 30-Minute Backup Workout For When Life Happens"
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Medical Disclaimer: All of the information on this site assumes that the participant is in good physical and mental health, and is without significant risk factors or complications. The lunae collective website and video content is for informational purposes only and is not intended to offer medical advice, or replace the recommendations of your Doctor, Physical Therapist, or Medical Practitioner. Always consult your Doctor before beginning any exercise program. The lunae collective will not be held responsible in any way for circumstances, conditions or injuries that result directly or indirectly from information provided.
30 июл 2024
