As women, our bodies go through a natural monthly cycle, and harnessing the power of this cycle can enhance our workouts and promote overall well-being. In this blog post, I will share my experience of using a workout split according to the different phases of the menstrual cycle, and how it has benefited me. Additionally, I will introduce a monthly YouTube workout calendar that syncs with the menstrual cycle for a seamless fitness journey.

Week 1: Menstruation (Day 1-7)
During the first week of the cycle, it is important to listen to your body’s cues for rest and recovery. Engaging in light activities, such as gentle yoga or stretching, helps to ease any discomfort and promotes relaxation. By allowing myself this time to recharge, I noticed a significant reduction in menstrual cramps and overall fatigue.

Week 2: Follicular Phase (Day 8-14)
The follicular phase is the ideal time to focus on high-intensity workouts. Incorporating activities like HIIT workouts, sprints, and jump squats boosts energy levels and increases cardiovascular endurance. Personally, I experienced a surge in motivation during this phase, pushing myself harder and achieving new fitness milestones.

Week 3: Ovulation (Day 15-21)
As our bodies prepare for potential pregnancy, the ovulation phase calls for a balanced approach to exercise. Engaging in lower body strength training, such as hip thrusts and step-ups, helps to build muscular strength and endurance. Upper body strength training, like overhead presses and rows, complements the lower body workouts. I found this phase to be a great opportunity to focus on overall body conditioning.

Week 4: Luteal Phase (Day 22-28)
As we transition into the luteal phase, our energy levels may decrease. However, this doesn’t mean we should skip workouts altogether. By engaging in Pilates or core-focused exercises, we can maintain strength and stability, while also reducing any premenstrual tension. Incorporating full-body strength training helps to preserve muscle mass and optimize performance. Rest or light activity on the final day of this phase allows for proper recovery.

By aligning my workouts with my menstrual cycle, I noticed several benefits. Firstly, I experienced improved overall energy levels and mood stability throughout the month. Secondly, I observed more consistent progress in my fitness goals, as I tailored my workouts to suit my body’s needs during each phase. Lastly, I found that this approach helped me embrace and appreciate my body’s natural rhythm, fostering a deeper connection to my overall well-being.

To assist others in optimizing their workouts, I will be selling monthly YouTube workout calendars that sync with the menstrual cycle for only five dollars. These calendars will provide a detailed breakdown of exercises for each week, ensuring you make the most of your workouts while respecting your body’s natural fluctuations. You can find the calendar [here].

Working out in harmony with your menstrual cycle can be a game-changer in your fitness journey. By tailoring your workouts to each phase, you can optimize your performance, boost energy levels, and promote overall well-being. Embrace the power of your menstrual cycle and unlock your true potential.