Movement Guide Categories: Advanced

Pilates Full Body with Weights

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Intermediate-Advanced

This full-body Pilates routine blends controlled, flowing Pilates movements with light weights to build strength, stability, and tone. Suitable for weeks 2 and 3 of your menstrual cycle.

Stretch and Mobility Release

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All Levels

This gentle stretch and mobility session is designed to release tension, improve circulation, and support joint health. This video helps calm the nervous system while restoring ease of movement. Ideal for daily practice AM or PM to reduce stiffness and support recovery.

Suitable at any time of your menstrual cycle.

 

Full Body with Weights

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Intermediate – Advanced

This full-body routine focuses on proper bracing to activate the core, back, and pelvic floor, supporting posture, spinal health, and everyday movement. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body with Props

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Advanced

A full-body workout using light weights and a Pilates ball to build strength, improve core stability, and support balanced, low-impact movement. Suitable for weeks 2 and 3 of your menstrual cycle.

Short and Spicy Legs and Glutes

Intermediate Advanced

This quick lower-body workout targets your legs and glutes to help build strength, tone muscles, and improve stability. Using controlled, low-impact movements, it’s ideal if you’re short on time but still want an effective burn. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body with Weights

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Intermediate-Advanced

This full body routine uses light weights to strengthen your arms, core, and lower body with bicep curls, arm raises, glute drops, and lying leg raises. It’s a wrist-friendly session too. Simply skip the downward dog if needed. A great routine to build strength and confidence while keeping everything controlled, accessible, and low-impact. Suitable for weeks 2 and 3 of your menstrual cycle.

Legs and Glutes with No Props

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Intermediate – Advanced

This Legs and Glutes routine targets your lower body with controlled, sculpting moves that build strength, tone, and stability, no equipment needed. Expect exercise to activate your glutes and thighs while improving mobility and posture. Perfect for home or travel, it’s a low-impact yet highly effective full lower-body workout. Suitable for weeks 2 and 3 of your menstrual cycle.    

Full Body with Weights

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All Levels

This full-body routine strengthens and tones your entire body using light weights. We’ll work through controlled, low-impact movements that target arms, legs, glutes, and core while keeping joints supported and inflammation low. Beginners can follow with lighter weights and fewer reps for a gentle, steady session that still builds strength. If you’re more advanced, increase your reps, your weights, or both to deepen the challenge and boost muscle endurance. Suitable for weeks 2 and 3 of your menstrual cycle.

Joints and Mobility Routine

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All Levels

This quick full body Joints Routine is designed to improve mobility, reduce stiffness, and keep you moving with ease. It’s especially beneficial during perimenopause, menopause, and as we age, when lower oestrogen levels can cause joint discomfort. Gentle and effective, this routine can be done daily to support flexibility, circulation, and long-term joint health.   Suitable at any time of your menstrual cycle.

Full Body Pilates with Weights

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Intermediate – Advanced

This Full Body Pilates with Weights session is designed to tone, strengthen, and lengthen your entire body. You’ll need a small Pilates ball (slightly deflated) and light hand weights — around 2 lbs or 1 kg each. If you don’t have a ball, use a small towel or soft toy instead. Beginners can do the routine without weights. Suitable for weeks 2 and 3 of your menstrual cycle.  

Full Body with Weights

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Intermediate Advanced

This full body movement routine is designed to build strength, improve posture, and enhance overall tone, all while keeping inflammation low. You can use light to moderate weights, starting with 2kg (4.4lb) dumbbells. If you’d like an extra challenge, you can increase to 3–4kg (6.6–8.8lb). Yalda will guide you through controlled, mindful movements that combine strength training and mobility for optimal results. Follow along at your own pace, focus on form, and enjoy the burn! Suitable for weeks 2 and 3 of your menstrual cycle.

Post Travel Stretch

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All Levels

Feeling stiff after a long journey? These gentle stretches release tension, improve circulation, and help your body bounce back after travel. Perfect for resetting your energy and posture. Also great for those who sit down all day. Suitable at any time of your menstrual cycle.