Phase 1: Menstruation 🩸 (Days 1-5)

Welcome to the first phase of your cycle…Your dreaded period😑 I know working out is the last thing you feel like doing, but I’m going to explain why we’re doing it anyways!    When we’re on our period, our progesterone is low and our testosterone high…making this an ideal time to lift some weights! Progesterone is a hormone that, according to some research, is thought to negatively affect the way muscle builds and repairs. Because of this, we can effectively build more muscle during this phase. With your higher testosterone, you may notice that you’re a little less clumsy because of it. Your spatial awareness is pretty good right now. Our main focus during this phase is going to be basic strength training, lifting in the 10 rep range. Now, because inflammation can still be high from the hormone fluctuations in the phase prior to our period, you still need to listen to what your body is telling you. If you need rest, TAKE IT! Remember that YOU are in charge of what your body can handle during any given workout. I have provided 4 workouts for this phase, but you don’t have to do them all. Rest days are merely recommendations based on what worked for my cycle, so adjust accordingly! The Push workout provided on day 2 is super chill, so don’t be afraid of it!

Day 3 is your recommended rest day, but YOU choose!