CYCLE SYNC YOUR LIFE SERIES : MOVEMENT

we’re here to help you cycle-sync your workouts!

To start, what even is cycle-syncing? Cycle-syncing allows you to “sync” certain nutrition, supplements, workouts, and activities to align with the phases of your menstrual cycle to help you fully optimize your 28-day cycle. We’re going to focus on cycle-syncing our workouts today. If you’re curious for more information regarding the different phases of your menstrual cycle, check out our blog all about them, here!

Below you’ll find a little cheat sheet of how to cycle-sync your workouts!

PHASE 1: FOLLICULAR

THE 7-10 DAYS AFTER YOUR PERIOD

Cardio

HIIT

Cycling

Strength training

PHASE 2: OVULATORY

AROUND DAY 14, OR THE MIDDLE OF YOUR CYCLE

Heavy lifting 

Strength training

HIIT

PHASE 3: LUTEAL

THE 10-14 DAYS BETWEEN OVULATION AND YOUR PERIOD

Moderate strength training

Reformer pilates

Walking

Yoga


PHASE 4: MENSTRUAL

THE 3-7 DAYS OF YOUR PERIOD

Walking

Rest

Yoga

Mat pilates

Stretching

Here’s a quick cheat sheet you can screenshot for future reference!

Phase 1: Follicular (THE 7-10 DAYS AFTER YOUR PERIOD)

Cardio

HIIT

Cycling

Strength training

Phase 2: Ovulatory (AROUND DAY 14, OR THE MIDDLE OF YOUR CYCLE)

Heavy lifting 

Strength training

HIIT

Phase 3: Luteal (THE 10-14 DAYS BETWEEN OVULATION AND YOUR PERIOD)

Moderate strength training

Reformer pilates

Walking

Yoga

Phase 4: Menstrual (THE 3-7 DAYS OF YOUR PERIOD)

Walking

Rest

Yoga

Mat pilates

Stretching