Cycle-Synced Fitness

A comprehensive workout program designed to work with your body's natural rhythms throughout your menstrual cycle

Day 3 of Cycle

Currently in Menstrual Phase

Menstrual

Menstrual

Days 1-5

Follicular

Days 6-13

Ovulation

Days 14-16

Luteal

Days 17-28

Menstrual Phase

Days 1-5

Energy Level

Low

Focus

Recovery & gentle stretching

Description

Rest and gentle movement

Recommended Workouts

Gentle Yoga

Low Intensity
Duration:20-30 min
Sets:1 set
Reps:Hold 30-60 seconds
Rest:As needed

Key Exercises:

  • • Child's pose
  • • Cat-cow stretch
  • • Gentle twists
  • • Legs up the wall

Warm-up: 5-10 min light cardio + dynamic stretching

Cool-down: 5-10 min static stretching + deep breathing

Walking

Low Intensity
Duration:15-30 min
Sets:1 session
Reps:Continuous
Rest:None

Key Exercises:

  • • Leisurely walk
  • • Light stretching

Warm-up: 5-10 min light cardio + dynamic stretching

Cool-down: 5-10 min static stretching + deep breathing

Nutrition Focus

Focus

Iron-rich foods and anti-inflammatory nutrients

Recommended Foods

Leafy greensDark chocolateGinger teaSalmonBerries

Foods to Limit

Excessive caffeineHigh sodium foodsRefined sugars

Helpful Supplements

IronMagnesiumOmega-3

Progress Tracking

Key Metrics to Track

Energy levels (1-10)
Pain/discomfort levels
Sleep quality
Mood tracking
Gentle movement minutes

Tracking Tips

• Use a cycle tracking app or journal

• Rate metrics on a 1-10 scale

• Note patterns across multiple cycles

• Adjust workouts based on your data

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