Workout Plans for Each Stage of

Menstrual Cycle
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These are sample workout plans for each menstrual phase. All the related
questions have been covered in this plan. It has options for workout plans with
and without equipment. The Yoga, relaxation, and meditation practices suggested
for particular phases of the menstrual cycle are also described at the end of the
PDFs for easy reference.

Workout Plan
1. Menstrual Phase (Days 1-5):
Workout Routine:
Session 1: Gentle Yoga

Duration: 20 minutes

Focus on gentle stretches, yoga poses, and deep breathing.

Session 2: Light Walking

Duration: 30 minutes

Maintain a moderate pace for cardiovascular benefits without high impact.

Session 3: Restorative Exercises

Exercises:

1. Cat-Cow Stretch (3 sets x 10 reps)

2. Child's Pose (3 sets x 30 seconds hold)

3. Seated Forward Bend (3 sets x 15 seconds hold)

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 4. Deep Breathing Exercises (3 sets x 5 minutes)

2. Follicular Phase (Days 6-13):

Workout Routine:
Session 1: Strength Training

Exercises:

1. Bodyweight Squats (3 sets x 12 reps)

2. Lunges (3 sets x 10 reps each leg)

3. Push-Ups (3 sets x 12 reps)

4. Plank (3 sets x 30 seconds)

Session 2: Moderate Cardio

Duration: 30 minutes

Choose activities like brisk walking, cycling, or elliptical training.

Session 3: Cardio and Core Workout

Exercises:

1. Jumping Jacks (3 sets x 1 minute)

2. Plank Rotation (3 sets x 12 reps each side)

3. Running in Place (3 sets x 2 minutes)

4. Leg Scissors (3 sets x 20 reps)

3. Ovulatory Phase (Days 14-16):

Workout Routine:
Session 1: High-Intensity Training

Exercises:

1. Jump Squats (3 sets x 15 reps)

2. Burpees (3 sets x 10 reps)

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 3. High Knees (3 sets x 1 minute)

4. Mountain Climbers (3 sets x 20 reps)

Session 2: Strength Training

Exercises:

1. Deadlifts (3 sets x 10 reps)

2. Bench Press (3 sets x 12 reps)

3. Bent-Over Rows (3 sets x 15 reps)

4. Plank with Leg Lifts (3 sets x 12 reps each leg)

Session 3: Functional Training

Exercises:

1. Medicine Ball Slams (3 sets x 15 reps)

2. Box Jumps (3 sets x 10 reps)

3. Battle Rope Waves (3 sets x 1 minute)

4. Side Plank with Hip Dips (3 sets x 12 reps each side)

4. Luteal Phase (Days 17-28):

Workout Routine:
Session 1: Moderate Cardio and Yoga

Cardio Duration: 20 minutes (brisk walking or light jogging)

Yoga Duration: 20 minutes (focus on flexibility poses)

Session 2: Pilates and Core Work

Exercises:

1. Pilates Roll-Up (3 sets x 12 reps)

2. Bicycle Crunches (3 sets x 20 reps)

3. Russian Twists (3 sets x 15 reps each side)

4. Leg Raises (3 sets x 12 reps)

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 Session 3: Mind-Body Connection

Exercises:

1. Mindful Walking (3 sets x 10 minutes)

2. Meditation (3 sets x 5 minutes)

3. Relaxation Poses (3 sets x 15 minutes)

Note:

This plan provides a mix of strength training, cardio, and flexibility exercises tailored to
each menstrual phase. You can adapt the intensity based on your personal fitness level
and preferences.

Home/Bodyweight Workout Plan:

This is a no-equipment, at-home workout plan for each menstrual phase:

1. Menstrual Phase (Days 1-5):

Workout Routine:
Session 1: Gentle Yoga

Duration: 20 minutes

Focus on gentle stretches, yoga poses, and deep breathing.

Session 2: Light Home Cardio

Duration: 30 minutes

Activities like brisk walking in place, jumping jacks, or dance exercises.

Session 3: Relaxation and Flexibility

Exercises:

1. Seated Forward Bend (3 sets x 30 seconds)

2. Child's Pose (3 sets x 30 seconds)

3. Cat-Cow Stretch (3 sets x 12 reps)

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 4. Relaxation Meditation (5 minutes)

2. Follicular Phase (Days 6-13):

Workout Routine:
Session 1: Bodyweight Strength

Exercises:

1. Bodyweight Squats (3 sets x 15 reps)

2. Lunges (3 sets x 12 reps each leg)

3. Push-Ups (3 sets x 12 reps)

4. Plank (3 sets x 30 seconds)

Session 2: Home Cardio

Duration: 30 minutes

Include activities like high knees, butt kicks, and running in place.

Session 3: Home Cardio and Abs

Exercises:

1. High Knees (3 sets x 1 minute)

2. Standing Oblique Crunches (3 sets x 15 reps each side)

3. Jumping Lunges (3 sets x 12 reps)

4. Plank (3 sets x 30 seconds)

3. Ovulatory Phase (Days 14-16):

Workout Routine:
Session 1: High-Intensity Home Cardio

Exercises:

1. Jumping Jacks (3 sets x 1 minute)

2. Burpees (3 sets x 10 reps)

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 3. Mountain Climbers (3 sets x 20 reps)

4. High Knees (3 sets x 1 minute)

Session 2: Bodyweight Strength

Exercises:

1. Bulgarian Split Squats (3 sets x 12 reps each leg)

2. Push-Ups (3 sets x 15 reps)

3. Tricep Dips (3 sets x 15 reps)

4. Plank with Leg Lifts (3 sets x 12 reps each leg)

Session 3: Dance Cardio

Duration: 30 minutes

Freestyle dance or follow dance workout videos online for a fun and energetic
session.

4. Luteal Phase (Days 17-28):

Workout Routine:
Session 1: Home Cardio and Yoga

Cardio Duration: 20 minutes (jumping jacks, running in place)

Yoga Duration: 20 minutes (focus on flexibility poses)

Session 2: Core and Pilates

Exercises:

1. Bicycle Crunches (3 sets x 20 reps)

2. Russian Twists (3 sets x 15 reps each side)

3. Plank Rotations (3 sets x 12 reps each side)

4. Leg Raises (3 sets x 15 reps)

Session 3: Pilates and Relaxation

Exercises:

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 1. Pilates Side Leg Lifts (3 sets x 15 reps each side)

2. Bridge Pose (3 sets x 30 seconds)

3. Butterfly Stretch (3 sets x 1 minute)

4. Guided Relaxation Meditation (5 minutes)

Note:

This home-friendly workout plan also provides a good mix of strength, cardio, and
flexibility exercises for each menstrual phase. You can adjust it's intensity based on your
fitness level and preferences.

Yoga Guide for Menstrual Cycle

You can perform these asanas/poses for benefits during your menstrual cycle. Follow
the instructions step-by-step as prescribed below.

1. Sukhasana (Easy Pose) - 5 minutes:

Sit comfortably with your legs crossed.

Close your eyes and focus on deep, slow breaths.

Allow your body to relax, releasing tension.

2. Cat-Cow Stretch - 5 minutes:

Start on your hands and knees.

Inhale, arch your back (Cow Pose).

Exhale, round your spine (Cat Pose).

Repeat for 5 minutes, syncing breath with movement.

3. Baddha Konasana (Cobbler's Pose) - 3 minutes:

Sit with your legs extended.

Bring the soles of your feet together, letting your knees fall to the sides.

Hold your feet and gently flap your knees, encouraging a gentle stretch.

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 4. Balasana (Child's Pose) - 5 minutes:
Kneel on the mat, sit back on your heels, and stretch forward.

Extend your arms and rest your forehead on the mat.

Breathe deeply, focusing on relaxing the lower back.

5. Janu Sirsasana (Head to Knee Pose) - 3 minutes each side:

Sit with one leg extended and the other foot against the inner thigh.

Inhale, lengthen your spine, and exhale, fold forward toward the extended leg.

Hold for 3 minutes, then switch sides.

6. Supta Baddha Konasana (Reclining Bound Angle Pose) - 5

minutes:
Lie on your back, bring the soles of your feet together, and let your knees fall to the
sides.

Place your hands on your belly and focus on deep, calming breaths.

7. Savasana (Corpse Pose) - 5 minutes:

Lie on your back, legs extended, arms by your sides.

Close your eyes and focus on your breath, allowing your body to fully relax.

Note:
One must practice these poses gently, avoiding overstretching. You can incorporate soft
music or guided meditation for added relaxation.
This yoga plan is designed to promote relaxation, alleviate discomfort, and support
overall well-being during the menstrual cycle.

Meditation Routine:
Exercise 1: Mindful Breathing Meditation (5 minutes)
1. Find a quiet and comfortable place to sit or lie down.

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 2. Close your eyes and take a few deep breaths to center yourself.

3. Focus your attention on your breath. Notice the sensation of the breath as you
inhale and exhale.

4. If your mind starts to wander, gently bring it back to your breath without judgment.

5. Continue this practice for 5 minutes, gradually extending the duration as you
become more comfortable.

Exercise 2: Body Scan Meditation (5 minutes)

1. Begin by bringing your awareness to your toes. Notice any sensations, tension, or
relaxation.

2. Slowly move your attention up through each part of your body, releasing tension as
you go.

3. Pay special attention to areas where you may hold stress, such as the shoulders,
neck, and jaw.

4. Allow your breath to deepen as you scan your body, promoting relaxation.

5. Spend about 5 minutes on this body scan, adjusting the duration based on your
preference.

Relaxation Routine:
Exercise 1: Gentle Stretching (10 minutes)
1. Start with neck stretches, gently tilting your head from side to side and forward and
backward.

2. Move on to shoulder rolls, rolling them backward and forward to release tension.

3. Stretch your arms overhead, interlocking your fingers and reaching upward.

4. Seated forward bends and gentle twists can help release tension in the spine.

5. Focus on slow, deliberate movements, and breathe deeply throughout.

Exercise 2: Progressive Muscle Relaxation (10 minutes)

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 1. Begin by tensing and then releasing the muscles in your toes. Move up through
each muscle group.

2. Progress to your calves, thighs, buttocks, abdomen, chest, arms, and finally, your
face.

3. As you tense each muscle group, hold the tension for a few seconds, and then
release, focusing on the sensation of relaxation.

4. Continue this process until you've moved through your entire body.

5. Spend a bit more time on areas where you feel lingering tension.

Exercise 3: Visualization and Guided Imagery (10

minutes)
1. Close your eyes and imagine a peaceful place, whether it's a beach, forest, or any
serene setting.

2. Engage your senses: feel the warmth of the sun, hear the gentle waves or rustling
leaves, and smell the scent of nature.

3. Take a mental stroll through this place, allowing yourself to feel calm and at ease.

4. If your mind wanders, gently guide it back to your peaceful scene.

5. Spend 10 minutes in this visualization, adjusting the duration as you see fit.

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