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Lizette PompaLizette Pompa
/4 Week Cycle Power
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4 Week Cycle Power

4 weeks

This is an intermediate program for anyone with a menstrual cycle who wants to try syncing it with their training. Our female hormones fluctuate throughout the month and that has an effect on the way we perform during trainin... more

Workouts (29)


FAQ

Who are these workouts for (skill-level)?
This is an intermediate level program, it works best for those who are familiar with lifting weights and basic lifting terms. If you have never lifted before I recommend you starts with the 5-week Beginner's Program.
What do I need to participate in this program?
List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups) Four to five sets of dumbbells (or adjustable ones) - Lightweight (I used 4kg/8lbs) - Mediumweight (I used 8kg/17lbs) - Heavy (I used 10kg/22lbs and 12,5kg/27lbs) - Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs ) Kettlebell (I used 16kg/34lbs) Weight Plate (for weighted push-ups and to stand on) A Mini-band medium/hard resistance A long resistance band light/medium Extra padding for hip thrusts Yoga Block Foam Roller

FAQ

Who are these workouts for (skill-level)?
This is an intermediate level program, it works best for those who are familiar with lifting weights and basic lifting terms. If you have never lifted before I recommend you starts with the 5-week Beginner's Program.
What do I need to participate in this program?
List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups) Four to five sets of dumbbells (or adjustable ones) - Lightweight (I used 4kg/8lbs) - Mediumweight (I used 8kg/17lbs) - Heavy (I used 10kg/22lbs and 12,5kg/27lbs) - Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs ) Kettlebell (I used 16kg/34lbs) Weight Plate (for weighted push-ups and to stand on) A Mini-band medium/hard resistance A long resistance band light/medium Extra padding for hip thrusts Yoga Block Foam Roller