Save this workout for the days when things don’t necessarily go according to plan. Maybe you didn’t sleep well or your work meeting ran long and cut into your movement time. Perhaps your workout got bumped from first thing in the morning to a much later sweat session. It could be that your energy levels just aren’t where you expected them to be.
Whatever life throws your way, I want you to have an easy workout win in your back pocket to keep you in the rhythm of daily movement. I know how easy it is to feel disappointed when you miss the workout you planned on, but this one can help you stay on track. ⭐️ Be sure to read below for how to adapt this workout to each cycle phase.
This low-impact bodyweight flow will move you through the 7 primal movement patterns and help you explore all planes of motion. It’s a great way to shake a low mood or a foggy mind and tap your well of endorphins for better energy all around.
You can customize the intensity of this workout to help you stay in the sweet spot for each phase (see below). You’ll also find a LOT more information in this blog → bit.ly/48rqfXL
⭐️ Premenstrual & Period | Zone 1 | under 50% | low intensity, recovery
Heart rate is slow & easy, you can carry on a conversation effortlessly. Low intensity means muscles are getting enough oxygen to utilize fat-burning metabolic pathways.
⭐️ Follicular (low hormones) | Zone 2, 3 | 50-70%, 70-85% | moderate/high intensity
In zone 2, you notice the first signs of labored breathing, but the effort is sustainable. You can carry on a conversation, but you’ll have to pause occasionally to catch your breath. Metabolism is using both carbs & fats as fuel.
In Zone 3, you’re working and breathing much harder and you can only speak a few words at a time. Metabolism is relying more heavily on carbohydrates.
⭐️ Ovulatory (rising estrogen) | Zone 3, 4 | 70-85%, 85-95% | high intensity to max effort
Similar to the follicular phase, you’ll spend most of your time working at a challenging pace in zone 3 with the occasional push into your highest level of intensity in zone 4. You can only sustain this max intensity effort for a few seconds and your metabolism is only able to use carbohydrates.
⭐️ Luteal | Zone 1 & 2 | 50-70% | low to moderate intensity
This is the endurance zone where you’re making expert use of aerobic fat-burning metabolism. You’ll want to hover right around the point where breathing starts to change.
MOVEMENT TUTORIAL
This workout utilizes a few complex movement patterns and quick transitions that benefit from a movement tutorial. 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 get a quick look at the workout before taking it to a gym or working out at your own pace without the guided video!
Check out the tutorial → • Movement Tutorial | Th...
WARM-UP & COOL-DOWN
You can skip straight to the workout in your menstrual and luteal phases since you’re working at lower intensities the whole time! With the higher intensities in the follicular and ovulatory phases, I recommend bookending the workout with a separate warm-up and cool-down (below) or using the first and last rounds for this purpose with your working round in the middle.
Warm-Up → • All Phases: 5-Minute T...
Cool-Down → • All Phases: 5-Minute T...
TIMESTAMPS
04:24 Round 1 (9 min)
14:20 Round 2 (9 min)
23:17 Round 3 (9 min)
WORKOUT DETAILS
Complete 2-3 rounds of the circuit below using 45/15 intervals. Rest longer as desired to maintain the appropriate working zone for your cycle phase.
overhead squat
traveling bear plank pushup *option knees down
alt prisoner side lunge
alt airplane rev fly *option back foot down
tick tock lunge (1) + lat pull *optional split squat
tick tock lunge (2) + push *optional split squat
kong vault + crawl back
alt side plank knee hug *optional side plank hold
Russian twist *feet down
MUSIC
Check out the lunae Spotify channel for a library of workout playlists including my favorite cardio tunes. → spoti.fi/47lbxjw
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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.
8 сен 2024
