Luteal Phase Full Body Workout with Bands

The luteal phase — the two weeks after ovulation and before your period — is a time when your body shifts into a different hormonal landscape. Estrogen levels fall, progesterone rises, and this changes not just your mood and cravings, but also your energy availability for exercise. Click the thumbnail video to access the Luteal Phase Full Body Strength Workout.

The Science of the Luteal Phase

When progesterone rises, your body actually prefers to use more fat as fuel during exercise, while sparing glycogen (stored carbs). This can mean that workouts feel a little heavier or slower, especially if you’re used to fast-paced, high-intensity training. It doesn’t mean you can’t challenge yourself — it just means your body may need:

Longer rest periods between sets to fully recover.
Slower, more mindful movement rather than constant speed or high impact.
Balanced workouts that blend strength, stability, and mobility.

On top of that, progesterone has a natural calming, sedative effect, which is why you may feel sleepier or less motivated during this phase. If you try to push through with bootcamp-style workouts, you may find yourself more drained, inflamed, or even more prone to PMS flare-ups.

That’s why I designed this Luteal Phase Full Body Workout with Bands — so you can move with intention, build strength, and still feel energized when you’re done.

👉 Do this Luteal Phase Full Body Workout with me here.

What to Expect in This Workout

This isn’t about going easy — it’s about working smarter. We start with a full body warm-up to get blood flowing and joints ready. From there, we’ll do targeted band work to strengthen and stabilize your muscles without overloading your system. We’ll finish with yoga-inspired full body flows to restore circulation, improve mobility, and regulate your nervous system. Finally, we’ll close with a shavasana, giving your body a chance to fully reset.

This kind of workout supports your hormones, lowers inflammation, and helps you maintain consistency — which is the real secret to results.

👉 Join me for the full Luteal Phase Workout here.

Why Cycle Syncing Your Fitness Matters

When you cycle sync your workouts, you stop fighting against your body and start working with it. In the luteal phase, that means:

Respecting your need for rest and recovery
Using workouts to stabilize mood and reduce PMS
Supporting your body with movement that energizes rather than depletes

You’ll find that by adjusting your workouts phase by phase, your body actually responds better — stronger muscles, less burnout, more stable moods, and fewer symptoms.

Your luteal workouts don’t need to leave you exhausted. They should leave you grounded, steady, and ready to move into your bleed with more ease.

👉 Click here to do this luteal phase workout with me now.

Final Note

The luteal phase is not about doing less — it’s about doing the right kind of movement. With resistance bands, yoga-inspired flows, and intentional recovery, you can stay strong while honoring your body’s hormonal shifts.

Save this workout for your next luteal phase — your body will thank you.