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Pcos Workout Plan

The document outlines a PCOS-friendly weekly workout plan aimed at fat loss, hormone balance, and toning thighs and tummy, suitable for beginners to intermediates. Each day features specific workouts including strength training, cardio, yoga, and active recovery, with additional notes on sleep, hydration, and dietary focus. The plan emphasizes consistency and joy in movement while monitoring menstrual cycles to adjust workout intensity.

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teacherit42
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748 views1 page

Pcos Workout Plan

The document outlines a PCOS-friendly weekly workout plan aimed at fat loss, hormone balance, and toning thighs and tummy, suitable for beginners to intermediates. Each day features specific workouts including strength training, cardio, yoga, and active recovery, with additional notes on sleep, hydration, and dietary focus. The plan emphasizes consistency and joy in movement while monitoring menstrual cycles to adjust workout intensity.

Uploaded by

teacherit42
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

PCOS-Friendly Weekly Workout Plan for Overall Slimming

Goal: Fat loss, hormone balance, thigh & tummy toning Duration: 30–45 minutes/day Level: Beginner to
Intermediate

Monday: Full-Body Strength + Cardio - 3 rounds: - 15 Squats - 10 Wall Push-ups - 15 Glute Bridges - 10
Bird-Dog reps/side - 30 sec Plank hold - + 15-minute brisk walk or cycling

Tuesday: Swimming or Low-Impact Cardio - 30–40 minutes steady-pace swimming or brisk walk - Focus
on even breathing and posture

Wednesday: PCOS Yoga + Core Focus - Surya Namaskar x5 rounds - Boat Pose – 30 sec hold - Leg Raises –
15 reps - Pelvic Tilts – 15 reps - + Deep breathing (5 mins)

Thursday: Lower Body Toning - 3 sets of: - 15 Sumo Squats - 10 Step-ups (use stairs) - 15 Donkey Kicks
(each leg) - 15 Side-Lying Leg Raises (each side)

Friday: Swimming / Dance Cardio (Low Impact) - 30–45 minutes swimming or follow a dance cardio video
- Stay hydrated and avoid jumping

Saturday: Strength + Flexibility (Pilates/Yoga) - Resistance Band Arm & Leg Work (if available) - Pilates for
hips & thighs (20 mins) - Full-body yoga stretch (10 mins)

Sunday: Rest or Active Recovery - Light walking, deep stretching or foam rolling - Relaxation breathing /
meditation (5–10 mins)

Weekly Notes: - Sleep: 7–8 hours minimum - Water: 2.5–3L daily - Food Focus: High protein, low sugar, low
dairy (if acne/bloating), more fiber - Track your menstrual cycle and adjust workout intensity accordingly

Stay consistent, move with joy, and focus on hormone health over hustle.

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