Movement Guide Categories: Advanced

Arms And Upper Body with Weights

Arms-And-Upper-Body-with-Weights-All-Levels

All Levels

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

Full Body Pilates and Pelvic Floor

Full-Body-Pilates-and-Pelvic-floor-1

All Levels

Strengthen, tone, and connect with your body in this full-body Pilates workout focused on pelvic floor engagement. Suitable for all levels and every week of your menstrual cycle.

Full Body Stretch And Strength

Screenshot_497-1

All Levels

Boosts mobility, builds strength, and supports overall fitness. Great for weeks 1–2 of your menstrual cycle.

Legs, Glutes and Core

Legs-Glutes-and-Core-Intermediate

Intermediate

This workout targets the lower body and core using small weights. These moves build strength, stability, and endurance without placing excessive strain on joints. Suitable for weeks 2 and 3 of your menstrual cycle.

Gentle Strength and Mobility

Gentle-Strength-and-Mobility-All-Levels

All Levels

This gentle workout is perfect for days when you’re tired, haven’t had enough sleep. Suitable for weeks 1 and 4 of your menstrual cycle.  

Full body with Weights

Full-body-with-Weights-Intermediate-Advanced-1

Intermediate – Advanced

This full-body workout routine uses weights to engage various muscle groups. Using small weights helps engage stabilizing muscles, increases endurance, and supports joint health without overloading the body, making it perfect for reducing inflammation and promoting longevity. Suitable for weeks 2 and 3 of your menstrual cycle.

Arms, Back, Shoulders, and Core with Weights

Arms-Back-Shoulders-and-Core-All-Levels

Intermediate and Advanced

Strengthen and tone your upper body with this all-levels workout focusing on arms, back, shoulders and core. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body with Weights

Full-Body-with-Weights-All-Levels

All Levels

This full body routine uses weights, Yalda uses 1lb weights but you can use any weights or your choice, canned foods or continue with body weight. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body Strength and Flexibility

Full-Body-Strength-and-Flexibility-All-Levels

All Levels

This routine is perfect will work your full body in under 25 minutes. Perfect for all levels, this routine will leave you feeling strong, mobile, and refreshed! Suitable for weeks 2 and 3 of your mensutral cycle.

Yoga with Agnes – Steady Slow Flow

Yoga-with-Agnes-Steady-Slow-Flow

All Levels

This routine is perfect for days when your energy is low. It’s a gentle yoga session that combines calming breathwork for relaxation and reflection with soft stretches and twists to release tension and improve spinal mobility. Yoga block is optional, you can also use a cushion. Suitable at any time of your menstrual cycle.

No Props Quick Full Body

No-Props-Quick-Full-Body-All-Levels

All Levels

This routine will improve hip flexibility, core strength, and focuses on the glutes. This is suitable for any level and at any time of your menstrual cycle. No props are needed.

Full Body with Weights

Full-Body-with-Weights-Intermediate-Advanced

Intermediate -Advanced

This full-body routine emphasizes core stability with a Pilates ball while enhancing the mind-muscle connection using light weights to support overall body composition. Props are optional—you can substitute a soft toy or small cushion for the Pilates ball and use canned goods instead of weights. Suitable for weeks 2 and 3 of your menstrual cycle.