July Workouts

3 DAY EXPRESS VERSION

Warmups

  • Treadmill or walk outside for 5 min.

    Complete in a flow. Repeat 2-3x

    Ankle and wrist roll x6

    Banded Pull-Aparts x10

    Alternating Lunge (bodyweight) x8/side

    Push-Ups x 6 reps

  • Treadmill or walk outside for 5 min.

    Complete in a flow. Repeat 2-3x.

    Inchworms x5

    Light Lateral Raise x8

    Bird Dogs x6/side

    Clamshells x6/side

Follicular Phase

At-Home & Gym Workouts

  • Goblet Squat | 3 sets 10 reps

    Glute Bridge | 3 sets 10 reps

    Rest 30s-60s

    Bent Over Row | 3 sets 10 reps

    Incline DB Chest Press | 3 sets 10 reps

    Rest 30s-60s

    RDL | 3 sets 12 reps

    Arnold Press | 3 sets 12 reps

    Rest 30s-60s

  • Bulgarian Split Squat | 3 sets 10 reps

    Glute Bridge March | 3 sets 10 reps/side

    Rest 30s-60s

    Sumo Squat | 3 sets 10 reps

    Good Mornings | 3 sets 10 reps

    Rest 30s-60s

    Clamshells - Banded | 3 sets 12 reps

    Dead Bugs - Banded/Bodyweight | 3 sets 12 reps

    Rest 30s-60s

  • Reverse Lunge - Alternating | 3 sets 10 reps

    Overhead Press | 3 sets 10 reps

    Rest 30s-60s

    RDL - Heel Elevated | 3 sets 10 reps

    Chest Flyes - Floor | 3 sets 10 reps

    Rest 30s-60s

    Bear Crawl - Banded | 3 sets 12 reps

    Bird Dogs | 3 sets 12 reps

    Rest 30s-60s

Ovulatory Phase (Full Moon)

At-Home & Gym Workouts

  • Goblet Squat - Heel Elevated | 3 sets 8 reps

    Push Ups | 3 sets 8 reps

    Rest 30s-60s

    Reverse Lunge - Front Foot Elevated | 3 sets 8 reps

    Bent Over Row - Reverse Grip | 3 sets 8 reps

    Rest 30s-60s

    Renegade Row w/ Pushup | 3 sets 10 reps/side

    Glute Bridge March | 3 sets 10 reps

    Rest 30s-60s

  • Hip Thrusts - Dumbbell | 3 sets 10 reps

    Overhead Press - Standing | 3 sets 8 reps

    Rest 30s-60s

    Split Squat - Front Foot Elevated | 3 sets 8 reps

    Chest Flyes - Incline | 3 sets 8 reps

    Rest 30s-60s

    Banded Lateral Walk | 3 sets 30s

    Plank Arm Reach | 3 sets 30s

    Rest 30s-60s

  • Sumo Squat - 3 Pulse | 3 sets 8 reps

    Arnold Press | 3 sets 8 reps

    Rest 30s-60s

    Curtsey Lunge | 3 sets 8 reps/side

    Bent Over Row - Chest Supported | 3 sets 8 reps

    Rest 30s-60s

    Side Plank | 3 sets 30s/side

    Renegade Row | 3 sets 8 reps/side

    Rest 30s-60s

Luteal Phase

At-Home & Gym Workouts

  • Split Squat | 3 sets 10 reps/side

    Glute Bridge March | 3 sets 10 reps/side

    Rest 30s-60s

    RDL - B stance | 3 sets 10 reps/side

    Overhead Press - Seated | 3 sets 10 reps

    Rest 30s-60s

    Dead Bugs - Banded | 2 sets 12 reps/side

    Wall Sit | 2 sets 30s

    Rest 30s-60s

  • Hip Thrusts - Dumbbell | 3 sets 10 reps

    Chest Press - Floor | 3 sets 10 reps

    Rest 30s-60s

    Goblet Squat - Banded Abduction | 3 sets 10 reps

    Bent Over Row - Single Arm | 3 sets 10 reps/side

    Rest 30s-60s

    Bird Dogs | 2 sets 12 reps

    Side Bend | 2 sets 12 reps/side

    Rest 30s-60s

  • Curtsey Lunge | 3 sets 10 reps/side

    Arnold Press | 3 sets 10 reps

    Rest 30s-60s

    Good Mornings | 3 sets 10 reps

    Chest Supported Y-Raise | 3 sets 10 reps

    Rest 30s-60s

    Glute Bridge - Single Leg | 2 sets 12 reps/side

    Plank - Shoulder Tap | 2 sets 30s

    Rest 30s-60s

Menstrual Phase (New Moon)

At-Home & Gym Workouts

  • Goblet Squat - Heel Elevated | 3 sets 12 reps

    Glute Bridge | 3 sets 12 reps

    Rest 30s-60s

    Chest Press - Floor | 3 sets 10 reps

    Seated Row - Banded | 3 sets 10 reps

    Rest 30s-60s

    Dead Bugs | 2 sets 12 reps

    Cat Cow | 2 sets 4-6 reps

    Rest 30s-60s

  • Split Squat | 3 sets 12 reps/side

    Glute Bridge to Clam - Banded | 3 sets 12 reps

    Rest 30s-60s

    Overhead Press - Seated | 3 sets 10 reps

    Bent Over Row - Reverse Grip | 3 sets 10 reps

    Rest 30s-60s

    Clamshells - Banded | 2 sets 12 reps

    Bird Dogs | 2 sets 12 reps

    Rest 30s-60s

  • Sumo Squat | 3 sets 12 reps

    Overhead Press- Seated, Single Arm | 3 sets 10 reps/side

    Rest 30s-60s

    RDL - Heel Elevated | 3 sets 10 reps

    Chest Flyes | 3 sets 10 reps

    Rest 30s-60s

    Plank Arm Reach | 2 sets 30s

    Side Plank | 2 sets 30s/side

    Rest 30s-60s

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