This is a feel-good total body session that recruits serious core activation. We’ll use a continuous interval structure where three exercises will be performed back-to-back followed by a rest period. This will help you choose an appropriate weight for the luteal phase that is not too heavy and keeps this work sustainable.
During the luteal phase, there are several physiological shifts that occur including a trend toward fat burning for fuel and catabolic (breakdown) metabolism.
When your metabolism is catabolic, the energy supplied through food is used to break down tissues, rather than build them. This is by design when your body is hard at work building the nutrient-dense endometrium. Your baseline energy demand increases and when coupled with additional demand from excessive or high-intensity exercise, your body often turns to its resource reserve in muscle tissue. The result? Muscle wasting. This can impact your results in the luteal phase and produce undesirable consequences like reduced muscle mass and increased inflammation.
👀 WORKOUT PREVIEW/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 → • Workout Preview | Tota...
🔧 EQUIPMENT
light (3-8 lb) or medium (10-15 lb) dumbbells
⏱️ TIMESTAMPS
00:00 INTRO
03:52 WARM-UP (5 min)
09:40 CIRCUIT A (8 min)
18:41 CIRCUIT B (8 min)
26:21 CIRCUIT C (8 min)
34:35 OPTIONAL FINISHER (5 min)
40:20 COOL-DOWN (5 min)
⭐️ WORKOUT DETAILS
Complete 2 rounds of each circuit below using 60s working intervals and 10s transition intervals. Rest 30s between sets. Set the weight and pace to stay in a working zone of 50-70% of your max. This likely means dropping your follicular phase weight by 20-30%.
CIRCUIT A | 2 x 60/10 or 15 reps
alternating bear row
kneeling hip thrust / tricep extension
kneeling curl / front press curl
CIRCUIT B | 3 x 60/10 or 15 reps
DB deadlift
DB front squat
DB strict press
CIRCUIT C | 3 x 60/10 or 15 reps
half-kneeling wood chop (left)
alt side lunge / reverse fly
half-kneeling wood chop (right)
ISO FINISHER | 1 MIN EACH
wall sit
plank hold
wall sit
boat hold
wall sit
⏫ PROGRESSION
While you can still work hard in the luteal phase, this is not the time for progressing baseline workouts and movement patterns from the follicular phase. Instead, look for progress relative to your last luteal phase. You'll notice that as your fitness improves, you'll be able to do more in lower heart rate zones.
Complete this session during your luteal phase and make notes on the weight used, any modifications taken, etc. Then, on the same cycle day next month, complete the workout again with a third set, as long as your energy levels support! In your third month, keep the additional set and increase the weights by 5-10%. Remember to be mindful of intensity and stay in the sweet spot!
🎧 MUSIC
Watch this video on your desktop to play music in the background. Simply open Spotify in a separate browser tab or use your favorite music app. spoti.fi/3oyurzh
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"Total Body Endurance To Preserve Muscle"
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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
