Ovulatory: 35-Min Intense Bodyweight Strength & Power Workout (No Equipment) скачать в хорошем качестве

Ovulatory: 35-Min Intense Bodyweight Strength & Power Workout (No Equipment)

This is a challenging workout that will help build muscle using only your body weight. With a chair or bench to add elevation, we’ll utilize step-ups and weight bearing on the hands to work both the upper and lower body. We’ll also turn up the intensity in conditioning exercises to make this a well-rounded practice fit for your ovulatory phase. Use this workout when you don’t have access to a gym or heavy weights. You’ll find that you can create a lot of resistance just by how you position your body. 🌀 CYCLE CONNECTION → During the brief mid-cycle transition from low to high hormones, you have the support from anabolic hormones like estrogen and testosterone to facilitate muscle-protein synthesis and help you get more from your strength training. This is a unique opportunity to leverage estrogenic benefits while progesterone remains suppressed. Now is the time for peak performance efforts if (and only if) you are well-resourced. Save this session for your high-energy days leading up to or immediately following ovulation and couple it with high-quality workout fuel. If you’re on the lower energy side or ovulation brings unwelcome symptoms that feel like PMS, consider dropping the weight range or slowing your pace significantly to cruise at a lower intensity. 👀 WORKOUT PREVIEW/TUTORIAL In this separate video, you’ll get a detailed breakdown of the mechanics and form for each exercise with ways to scale or progress. This is also a great way to get a quick look at the workout before taking it to a gym or working out at your own pace without the guided video! Check out the tutorial →    • Workout Preview | Total Body Strength & Po...   🔧 EQUIPMENT chair, bench, or stair ⏱ TIMESTAMPS 00:00 INTRO 03:31 WARM-UP (3 min) 08:22 ROUND 1 (8 min) 16:01 ROUND 2 (8 min) 24:00 ROUND 3 (8 min) 32:20 COOL-DOWN (4 min) ⭐️ WORKOUT DETAILS Complete 3 rounds of the circuit below using 40s working intervals and 20s rest. If you choose to take this workout to a gym or move at your own pace without the video, you can use the prescribed rep scheme instead of the intervals. WARM-UP | 30s each squat / roll up hinge / calf raise spider lunge cat / cow DD pedal / plank inchworm CIRCUIT A | 3 x 40/20 or 10 reps tricep dips side step up /180 elevated plank walk step up / reverse lunge / hop switch elevated bear press chair squat jumps elevated side plank knee hug (alt) heels elevate glute bridge COOL-DOWN | 30s each hamstring stretch figure 4 stretch sphinx child’s pose kneeling cat/cow Ragdoll ⏫ PROGRESSION This workout won’t have a specific progression sequence. Instead, look to turn up the intensity from one cyce to the next by moving faster and with more power. After a few cycles, you can increase the working interval by 5s or 2 reps. — "Ovulatory: 35-Min Intense Bodyweight Strength & Power Workout (No Equipment)" #totalbodyworkout #workoutsforwomen #workoutmotivation #strongwomen #womenwholift #athomeworkouts #weightloss #musclebuilding #totalbodyworkout #cardioworkout #ovulatoryphase #fatburning #metabolicconditioning #metcon #conditioningworkout #30minuteworkout #noequipmentworkout — Medical Disclaimer: All of the information on this site assumes that the participant is in good physical and mental health, and is without significant risk factors or complications. The lunae collective website and video content is for informational purposes only and is not intended to offer medical advice, or replace the recommendations of your Doctor, Physical Therapist, or Medical Practitioner. Always consult your Doctor before beginning any exercise program. The lunae collective will not be held responsible in any way for circumstances, conditions or injuries that result directly or indirectly from information provided.