Movement Guide Categories: All Movement

Fiery Glutes and Legs with Weights

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Intermediate -Advanced

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.

Spicy Core Routine

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Advanced

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.

Beginner Yoga Routine

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All Levels

A 21-minute beginner-level Yoga routine with a relaxing savasana at the end.

Suitable for any time of your menstrual cycle. No props needed.

Yoga, Mobility and Relaxation

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All Levels

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.  

Fiery Glutes with Weight

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Advanced Level

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.  

Upper Body With Weights

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Advanced

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

Yoga Stretch And Mobility

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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  

Arms And Upper Body with Weights

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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

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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

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All Levels

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

Legs, Glutes and Core

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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

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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.