Luteal: 40-Min Full Body Strength Workout For Core Stability Balance (Slow & Low)

Show your body some love with slow, intentional strength work tailored for the luteal phase. This workout dials down the intensity and focuses on presence through breath. We’re blending combination exercises, asymmetrical loading, and isometric holds to find a challenge that’s just right your Goldilocks zone for sustainable, long-term results.

🌀CYCLE CONNECTION
During the last two weeks of your cycle, higher sex hormones increase sympathetic drive, making it tougher to relax into ‘rest & digest’ mode. Elevated estrogen also spares carbs, which can make high-intensity workouts feel extra taxing.

To align with your body’s needs, this session prioritizes steady-state strength work for a feel-good sweat that supports your energy and hormonal health. It’s all about working with your cycle not against it.

🔧 EQUIPMENT
medium dumbbells (18–15 lb)

⏱ TIMESTAMPS
00:00 INTRO (3 min)
03:32 WARM-UP (5 min)
09:00 ROUND 1 (14 min)
23:21 ROUND 2 (14 min)
37:17 COOL-DOWN (5 min)

⭐️ WORKOUT DETAILS
Complete 2 rounds of the circuit below using 60s working intervals and 20s recovery intervals. Keep the intensity light around 50-70% of your maximum effort.

CIRCUIT A | 2 x 60/20 or 15 reps each
OH march
reverse lunge OH hold (1)
half kneeling chop (1)
half kneel windmill (1)
reverse leg curl
half push-up to alt row
half kneel windmill (2)
half kneeling chop (2)
reverse lunge OH hold (2)
alt airplane

⏫ PROGRESSION
While you can still work hard in the luteal phase, this is not the time for progressing baseline workouts and movement patterns from the follicular phase. Instead, look for progress relative to your last luteal phase. You'll notice that as your fitness improves, you'll be able to do more in lower heart rate zones.

Complete this workout during your luteal phase and make notes on the weight used, any modifications taken, etc. Then, on the same cycle day next month, complete the workout again adding 5s or 2 reps to each exercise. In your third month, you have the option of increasing the weights by 5-10% or adding a third set, but you may not need to do this for a while because you have room to grow into higher rep ranges first.

Remember to be mindful of intensity and stay in the sweet spot!