ANDA

FOLLICULAR PHASE

FOLLICULAR PHASE

Welcome to your Follicular Phase!

Tap into the START HERE section for how to schedule these workouts.

During the follicular phase - your strength is improving and endurance will reach its peak. You can expect a mix of functional strength training, conditioning, and circuit-style burner workouts with a gradual progression in difficulty.

As a reminder, the optional workouts are just that - optional. Whether you choose mobility, pilates, or skip these entirely is up to you.

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For additional information, see your cycle syncing guide here: https://app.joinanda.com/bonus-cycle-syncing-guide

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FOLLICULAR PHASE
  • START HERE
    START HERE
    995 KB

    START HERE

    995 KB

    Tap here to learn more!

  • WEEK A SCHEDULE
    WEEK A SCHEDULE
    177 KB

    WEEK A SCHEDULE

    177 KB

  • Ebb & Flow Full Body
    45:52
    Ebb & Flow Full Body

    Ebb & Flow Full Body

    46m | Beginner to Intermediate

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Spine Time Mobility
    21:24
    Spine Time Mobility

    Spine Time Mobility

    21m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Starting Strength Weighted Core (pt1)
    19:30
    Starting Strength Weighted Core (pt1)

    Starting Strength Weighted Core (pt1)

    20m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Very Light dumbbells (1-5 lbs)

  • Up Down Throwdown
    24:44
    Up Down Throwdown

    Up Down Throwdown

    25m | Intermediate

    Works Well For:
    Fat Burning | Endurance | Metabolic Conditioning | Stability & Balance | Abs & Core

    Equipment Needed:
    N/A

  • Flip It & Reverse It Hip Mobility
    17:29
    Flip It & Reverse It Hip Mobility

    Flip It & Reverse It Hip Mobility

    17m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Shake Your Booty Pilates
    27:37
    Shake Your Booty Pilates

    Shake Your Booty Pilates

    28m | Intermediate

    Works Well For:
    Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Team Bands

  • Full Body Up Down Burn Town
    29:10
    Full Body Up Down Burn Town

    Full Body Up Down Burn Town

    29m | Beginner to Intermediate

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)

  • Flip The Switch Mobility
    27:44
    Flip The Switch Mobility

    Flip The Switch Mobility

    28m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery | Pelvic Floor

    Equipment Needed:
    N/A

  • WEEK B SCHEDULE
    WEEK B SCHEDULE
    118 KB

    WEEK B SCHEDULE

    118 KB

  • Strength Flow Full Body
    37:24
    Strength Flow Full Body

    Strength Flow Full Body

    37m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Lock & Key Upper Body
    15:51
    Lock & Key Upper Body

    Lock & Key Upper Body

    16m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Starting Strength Weighted Core (pt2)
    22:10
    Starting Strength Weighted Core (pt2)

    Starting Strength Weighted Core (pt2)

    22m | Intermediate

    Find Starting Strength Weighted Core (pt1) here: https://theteamplans.vhx.tv/videos/starting-strength-weighted-core-pt1

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Very Light dumbbells (1-5 lbs)

  • Build Your Engine Full Body
    34:35
    Build Your Engine Full Body

    Build Your Engine Full Body

    35m | Intermediate

    Works Well For:
    Strength Training | Endurance | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Happy Feet Lower Mobility
    16:50
    Happy Feet Lower Mobility

    Happy Feet Lower Mobility

    17m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Triple B Pilates
    17:03
    Triple B Pilates

    Triple B Pilates

    17m | Beginner to Intermediate

    Works Well For:
    Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Team Bands (optional)

  • Weights & Shakes Full Body
    39:44
    Weights & Shakes Full Body

    Weights & Shakes Full Body

    40m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Endurance | Abs & Core | Stability & Balance

    Equipment Needed:
    Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs)

  • Breath Flow Mobility
    21:36
    Breath Flow Mobility

    Breath Flow Mobility

    22m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

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