CYCLICAL TRAINING

Match your training to your menstrual cycle.

Your menstrual cycle
Get the best from your body by tailoring your
training to align with your menstrual cycle.

Week one Week two

Be kind to your body. Avoid stress. Your training performance can peak, so use
Look for opportunities to nurture your your increased energy and push yourself.
body and mind. Take time to enjoy gentle Feelings of anxiety can increase, training
low-impact movement like walking, harder and more frequently can help. Lift
yoga and cycling. heavier, increase intensity and aim for new
personal bests.
Fuel your body with iron-rich foods like
legumes, seafood, red meat, nuts and seeds. Maintain energy levels with complex
You may also benefit from Vitamin K found in carbs like oats, legumes and wholegrains.
Follicular phase
dark leafy greens, cauliflower and kiwifruit. Mix with a variety of plant foods and
high-quality proteins like fish and
eggs to help recovery.
Menstruation Ovulation

Luteal phase

Week four Week three

Your body will enjoy gentle, mood-boosting You may feel calmer and more tired.
exercise. Try slow and controlled workouts Some mini PMT symptoms may appear
like core training, barre and yoga and spend (like cramping and bloating). Keep training
time focusing on on improving technique and as usual, if you feel fatigued drop the intensity.
quality of movement. Aim for a mix of cardio, strength and flexibility/
mobility work.
Fuel your body with anti-inflammatory foods
like fatty fish, tomatoes, dark leafy greens Fuel your body with nutrient
and berries. dense foods and snack regularly.

This guide is not designed for people using an oral contraceptive.

This is because taking the oral contraceptive suppresses your natural ovarian cycle and hormones, so it becomes difficult to identify any natural changes and align your exercise with these changes.
Your training guide Use this calendar to help shape a training routine tailored to your menstrual cycle. Try the different workout recommendations, record what you do and how you feel.
Every four weeks you could choose to reprint this template and keep experimenting with different types of exercise.

DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN

Workout suggestions: • Yoga • BODYBALANCE™ • Gentle running • Walks • Low-impact workouts • Biking

WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT:

Week one

HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT:

Workout suggestions: • BODYPUMP™ • LES MILLS GRIT™ • Running • Exploring new skills – perhaps BODYSTEP™, BODYJAM™ or SH’BAM™

WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT:

Week two

HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT:

Workout suggestions: • BODYPUMP™ (you may need to drop your weights slightly) • LES MILLS GRIT™ • Running • Exploring new skills – perhaps BODYSTEP™ • BODYJAM™ or SH’BAM™

WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT:

Week three

HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT:

Workout suggestions: • LES MILLS BARRE™ • LES MILLS CORE™ • BODYBALANCE™ • Yin yoga • Gentle running • Walks • Low-impact workouts • BODYCOMBAT™

WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT: WORKOUT:

Week four

HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: HOW I FELT: