In the performance phase, we’ll add power and speed with back-to-back intervals and continuous effort to turn up the intensity.
This workout comes at the end of the ovulatory phase roadmap so I want you to check in with how you’re feeling on this specific day. Forget how you felt last week or last month, but pay attention to what is going on TODAY.
Once you have a clear picture of what your body needs, you have two ways to approach this workout:
⭐️ OPTION 1: If you’re feeling full-on glow-mode, allow yourself to be challenged during this estrogenic transition when your physiology supports the additional effort. Stick with the weight from week 1 of this workout and find your edge with a quicker pace.
⭐️ OPTION 2: If you’re slipping into luteal phase vibes, decrease the weight slightly to keep it sustainable with the faster pace or slow things down entirely. The last thing we want is to crash land in the second half of the cycle so use this workout as a clear transition from high- to low-intensity.
This is the artistry of cyclical fitness when we allow ourselves to make body-informed choices that prioritize the practice over the program.
👀 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 → [ Ссылка ]
🔧 EQUIPMENT
- heavy dumbbells (12-25 lb)
⏱️ TIMESTAMPS
00:00 INTRO
03:54 WARM-UP (5 min)
09:42 CIRCUIT A (7 min)
18:06 CIRCUIT B (7 min)
25:46 CIRCUIT C (7 min)
35:01 COOL-DOWN (5 min)
⭐️ WORKOUT DETAILS
Complete 3 rounds of each circuit below using continuous 40s working intervals with a quick 20s rest in between sets. The effort should be challenging and continuous to keep you at around 80-95% of your maximum heart rate the whole time. **If you feel like you’ve already completed the ovulatory transition, you might aim for somewhere closer to 70-80% of your max.
CIRCUIT A | 3x 40/40/40/20
alternating bear row
kneeling hip thrust / tricep extension
kneeling curl / front press
CIRCUIT B | 3x 40/40/40/20
DB deadlift
DB front squat
DB shoulder press *option for heavy push-press
CIRCUIT C | 3x 40/40/40/20
split squat (1) upright row
alt staggered chop
split squat (2) hammer curl
⏫ PROGRESSION
Complete this workout during your ovulatory phase and make notes on the weight used, any modifications taken, etc. Be sure to note the number of reps completed for each exercise in each round if using intervals. On the same cycle day next month, complete the workout again either adding 5s to each interval or adding a fourth set of each circuit. In your third month, keep the additional work and/or increase the weights by 10-20%.
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"Ovulatory: 35-Min Total Body Quickie For Power & Performance"
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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.
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