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This Pilates routine focuses on deep core activation to strengthen from the inside out. By targeting the muscles that support posture, stability, and alignment, you’ll build a solid foundation for every movement while protecting your back and improving overall strength. Suitable for weeks 2 and 3 of your menstrual cycle.
A full-body routine using weights to strengthen and tone all major muscle groups. This movement is designed to build strength, improve endurance, and support overall body composition in a safe, balanced way. Suitable for weeks 2 and 3 of your menstrual cycle.
A stretch and mobility routine to release upper body tightness, ease back and neck pain, and counteract hours spent sitting, driving, or on screens. Suiltable at any time of your menstrual cycle.
This glutes and legs routine is designed for intermediate and advanced members who want to build strength, power, and stability in the lower body. Members can adjust the intensity by increasing weights for a more challenging session or reducing them for a lighter workout, ensuring the routine is effective, adaptable, and safe for all fitness levels. Suitable for weeks 2 and 3 of your menstrual cycle.
This routine is designed for intermediate and advanced levels, but beginners are absolutely welcome. Start with 1lb weights and take breaks whenever you need to. In this workout, we’ll be targeting your legs, core, and arms for a powerful, balanced session that builds strength, stability, and endurance. Get ready to challenge yourself and feel stronger from head to toe! Suitable for weeks 2 and 3 of your menstrual cycle.
Simple tasks like bending, carrying shopping, lifting kids, or getting up from a chair become easier and safer with core strength. This Spicy Core Routine works those deep core muscles that enable better stability, balance, and support for your spine in both daily life and workouts. Suitable for weeks 2 and 3 of your menstrual cycle.
A dynamic full-body strength workout using weights, designed for the intermediate to advanced level and perfectly aligned with weeks 2 and 3 of your menstrual cycle—when energy, strength, and hormone levels peak for optimal performance.
This gentle yoga session is perfect for weeks 4 and 1 of your cycle—or anytime you’re feeling tired, sore, or low on energy.
A quick, powerful glute-focused workout using weights to build strength, tone, and boost muscle activation. Suitable for weeks 2 and 3 of your cycle.
A beginner-friendly full-body weight workout that builds strength and adapts easily to every phase of your cycle.
This upper body workout focuses on effective weight use and body awareness. You’ll learn to choose appropriate weights based on your energy levels. The session includes a warm-up, exercises for shoulders, arms, biceps, and triceps, core workouts, and concludes with a cooldown for relaxation and recovery. Weeks 2–3 of Menstrual Cycle
In your high-energy phase, focus on controlled arm, shoulder, and back movements using light weights . This all-levels workout builds strength. Weeks 2–3 of Menstrual Cycle
Reboot and Revive
