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Weekly Workout
Programme
Tailored for women with PCOS
The Basics
So lets talk about why you’re here…..
As we all know PCOS can be a debilitating condition, and very complex with everyone's own unique
symptoms. But one of the things that research can definitely agree on is symptoms can be
improved with the correct forms of exercise.
As seen on my social media page “The Bad Workout Cycle” is a common occurrence that I see
happen in a lot of my clients, and even myself have fallen into this trap at the beginning!
Therefore I have devised these plans with workouts I know are PCOS friendly and to get you lasting
results like I have achieved with myself!
Reps (Repetitions) Reps is a number of times you are to
do that exercise without resting in
between ie. Squating for 10 reps is
doing it 10 times no stopping
Terminology
Weights This is set by your individual standards
on what you can lift, always remember
to chose the correct weight as picking
too heavy will severely impact form
and posture.
Sets How many times you do the number of
reps ie. 10 Reps 3 sets for squats
means you will squat for 10 rest then
repeat that so you have done it 3
times.
Rest After each set there will be a given time
to rest, in normal circumstances they
can range between 30—60 seconds, and
basically just do what it says on the tin,
rest!
Till Fatigued Keep doing the exercise until you cant
do any more, this sounds really mean
but this basically helps with progression
levels and makes that fat burn machine
work a little harder! (Trust me on this!)
DOMS Abbreviated for what they call “Delayed
onset muscle soreness” this is the burn
you feel a day or two after the workout.
Don’t panic if you do feel achy this is good!
It means you’ve ripped your muscle fibres
and there coming back stronger !
Home workout
Week One—Day One
———————————
Full Body workout
4 Rounds
60 Second Rest Between Rounds
1. Squats 2. Push up
3. Bridge
12
Reps
4. Inchworm
4. Ab Crunch 4. Wall Sit
12
Reps
12
Reps
12
Reps
15
Reps
15
Secs
Home workout
Week One—Day Two
———————————
Lower Body workout
4 Rounds
60 Second Rest Between Rounds
1. Squats 2. Alternating Lunges
3. Abductor Raise
12
Reps
4. High Knees
4. Bridge 4. Wall Sit
12
Reps
10Reps
(Each
Side)
12
Reps
15
Reps
Till
Fatigued
Home workout
Week One—Day Three
———————————
HITT it up!
4 Rounds
90 Second Rest Between Rounds
1. Mountain Climbers 2. Squat
3. Star Jumps
14
Reps
4. Press up
4. High Knees 4. Side Lunge
12
Reps
14
Reps
12
Reps
14
Reps
6 Reps
Each
Side
Home workout
Week One—Day Four
———————————
Upper Body Workout
4 Rounds
60 Second Rest Between Rounds
1. Push Up 2. Shoulder Press
3. Lateral Raise
12
Reps
4. Front Raise
4. Mountain Climbers 4. Plank
12
Reps
12
Reps
12
Reps
20
Reps
Till
Fatigued
Tip: If you want to add weight to the exercises to challenge
yourself but don’t have any dumbbells, tins of food or
bottles of drink can be used!
Home workout
Week One—Day Five
———————————
Dynamic Routine
4 Rounds
90 Second Rest Between Rounds
1. Lunge Twist 2. Superman
3. Toe Touch
10 Reps
each
side
4. Jumps
4. Squat Pulses 4. Lateral Plank Walks
10 Reps
(Alterna
ting
10 Reps
(Alterna
ting)
10
Reps
10
Reps
10
Reps
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