OVULATORY PHASE
Welcome to your Ovulatory Phase!
Tap into the START HERE section for how to schedule these workouts.
During ovulation, estrogen levels are at their highest and you can expect your best strength and power performance. It’s for this reason that we’ve programmed exclusively strength and power-focused full body workouts.
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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NOTE: if ovulation doesn’t fall on a full body day, don’t worry. Hormonal changes happen gradually and so we’ll continue to capitalize on higher estrogen levels through the start of your luteal phase.
For additional information, see your cycle syncing guide here: https://app.joinanda.com/bonus-cycle-syncing-guide
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Speed In Strength Full Body
39m | Intermediate to Advanced
Works Well For:
Strength Training | Power | Abs & Core | Stability & BalanceEquipment Needed:
Very Light dumbbells (1-5 lbs) (optional), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box -
Flex & Reset Upper Mobility
19m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
Abs & Arms Fusion Flow
26m | Intermediate to Advanced
Works Well For:
Strength Training | Abs & Core | Pelvic FloorEquipment Needed:
Lights dumbbells (5-15 lbs) -
A Very Hard Full Body Workout
47m | Advanced
Works Well For:
Strength Training | Power | Abs & Core | Stability & BalanceEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box -
Hidden Range Hip Mobility
19m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
Switchback Booty Burn
21m | Intermediate
Works Well For:
Muscle Building | Stability & Balance | Abs & CoreEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box -
Spring Forward Full Body
38m | Intermediate to Advanced
Works Well For:
Strength Training | Power | Abs & Core | Stability & BalanceEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box -
Free Flow All Mobility
20m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A