Reboot and Revive
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.
Arms, Back, Shoulders, and Core with Weights
Movement Guide Categories: All Movement
Core and Glutes with Weights
Intermediate
Using optional props, this routine works your core and your glutes to help improve posture and core strength. You can also use a small cushion and wear trainers if you do not have a soft pilates ball or ankle weights. Suitable for weeks 2 and 3 of your menstrual cycle.
Yoga with Agnes – Prenatal Hip Activation and Release
Prenatal
This yoga routine introduces hip-focused prenatal movements that activate the glutes and hips. Strengthening the hip muscles can ease lower back, pelvic, and hip pain and strong hips help stabilize the pelvis as your center of gravity shifts. Suitable for those who are pregnant and for anyone else at any time of their menstrual cycle.
Yoga with Agnes – Prenatal Feel Strong Flow
Prenatal
This is the first in a series of Prenatal Yoga Flows. The practice includes torso movements, modified poses like lizard lunge, and core engagement without traditional crunches. Warrior poses and goddess pose enhance flexibility, while the session concludes with a relaxing child’s pose, promoting gratitude for the body’s capabilities.
Full Body Strength and Flexibility
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
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
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.
Spicy Go-To Full Body
Intermediate – Advanced
This routine will work your full body. Using mind-muscle connection you with little or no weights you can improve your muscle composition. The props are optional, you can also use canned foods or a soft toy or cushion. Suitable for weeks 2 and 3 of your menstrual cycle.
Chest and Hip Opening
All Levels
This chest and hip opening routine can help improve posture, increase flexibility and mobility, and reduce pain and tension. Great to do after a long day sitting at the desk or commuting. Suitable at any time of your menstrual cycle.
Back, Legs and Glutes
Intermediate Advanced
This routine will focus on the back of the body. This is great for posture and body composition. Suitable for weeks 2 and 3 of your menstrual cycle.
Legs and Glutes
Beginners
This lower body routine focuses on establishing a mind-muscle connection, therefore, whilst it is designed for beginners, members at other levels can do this routine at any time of their menstrual cycle.
Wrist-Friendly Full Body Stretch
All Levels
This gentle routine focuses on improving flexibility, releasing tight muscles, and enhancing mobility without weight-bearing on the hands. Great for managing wrist pain or just looking for a relaxing way to stretch. Suitable at any time of the menstrual cycle.