Luteal: Build Muscle Tone In Arms, Shoulders & Core (Light Dumbbells)

This workout is movement medicine for the high-hormone luteal phase between ovulation and your next period.

When progesterone climbs during the second half of the cycle, there are a few physiological shifts that invite an intentional change in our training. The first is a switch to carb-sparing mode that makes quick-acting energy harder to access. The second is a trend toward catabolic metabolism where tissues are more readily broken down to support the endometrial lining.

In addition to these metabolic conditions, we experience more sympathetic drive from sex hormones. This is where low to moderate intensity efforts like strength endurance trainingare beneficial because we’re less resilient to stress. Working in this way helps us find the challenge without the cyclical consequence.

So while you may feel fine pushing the limits of intensity during the luteal phase, it’s always best to rest before you get tired. This will help you preserve resources and metabolically expensive muscle which ultimately supports favorable body composition.

EQUIPMENT
light dumbbells (5-12 lb)

TIMESTAMPS
03:58 Warm-Up (5 min)
09:24 Workout (30 min)
40:24 Cool-Down (6 min)

WORKOUT DETAILS
Complete 2 rounds of each circuit below with isometric plank work in between. You can move continuously with a steady-state effort, resting as needed.

1-MINUTE PLANK

CIRCUIT A | 2 x 16 reps
bridge chest press with contralateral hold
alt table rev fly
alt bear row or tripod row

1-MINUTE PLANK CLIMBERS

CIRCUIT B | 2 x 16 reps
curl to press with contralateral hold
bent tricep extension
good morning

1-MINUTE SIDE PLANK HUGS (LEFT)

CIRCUIT C | 2 x 16 reps
front press rotation
upright upright row
L-raise

1-MINUTE SIDE PLANK HUGS (RIGHT)

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 session during your luteal phase and make notes on the weight used, any modifications taken, etc. For timed workouts, make sure you take note of how many reps you completed.

Then, on the same cycle day next month, complete the workout again adding a third set as long as your energy levels support! In your third month, you can either perform 18 reps of each exercise while keeping the third set or increase the weights by 5-10%.