Movement Guide Categories: All Movement

Spicy Core and Glutes

Spicy-Core-and-Glutes-Advanced

Advanced

This routine will target the core and the glutes and will help with posture, back pain, digestive system and pelvic floor. The soft ball is optional, you can use a soft toy or a pillow. Suitable for weeks 2 and 3 of your menstrual cycle.

Core and Arms

Core-and-Arms-Beginners

Beginners

This routine will work your core and arms and is suitable for any level, specifically beginners. The props are optional. You can also use a pillow or a soft toy and replace the weights with canned goods. Suitable at any time of the month.

Lower Body Strength

Lower-Body-Strength-Intermediate-Advanced

Intermediate – Advanced

Lower body strength enhances the ability to perform everyday activities such as walking, climbing stairs, and carrying loads. Suitable for weeks 2 and 3 of the menstrual cycle.

Back Core and Pelvic Floor

Back-Core-and-Pelvic-Floor-All-Levels

All Levels

This routine combines gentle stretches, core-strengthening exercises, and posture-improving techniques to prevent and help relieve back pain. Suitable for any week of your menstrual cycle.

Yoga with Agnes – Vinyasa Flow

Yoga-with-Agnes-Vinyasa-Flow-All-Levels

All Levels

This yoga flow connects breath with movement through a sequence of seamless postures. You may wish to use a small block for balance.

Suitable at any time of your menstrual cycle,

 

Yoga with Agnes – Yoga for Lower Back Pain

Yoga-with-Agnes-Yoga-for-Lower-Back-Pain

All Levels

Lower back pain is a common issue that affects many people, often caused by poor posture, muscle tension, or a sedentary lifestyle. This yoga video offers a gentle and effective way to relieve discomfort, improve flexibility, and strengthen supporting muscles. Suitable at any time of your menstrual cycle.

Classic Pilates

Pilates-Beginner-Intermediate

Beginner Intermediate

This pilates routine will focus on using those deep muscles in the body to improve core strength and body composition. You can use a soft pilates ball or a small cushion. Suitable for any time of your menstrual cycle.

Elongated and Firm Arms

Elongated-and-Firm-Arms-All-Levels

All Levels

Instead of heavy weightlifting, which can lead to increased muscle size, this approach provides a lean definition, giving the arms a sculpted and elongated look without adding bulk. Suitable for weeks 2 and 3 of your menstrual cycle.

Pre-Travel Strength and Stretch

Pre-Travel-Strength-and-Stretch-All-Levels

All Levels

This routine will help increase blood circulation, loosen tight muscles, and prevent stiffness from extended sitting. This will help prepare your body and stay comfortable during long travel periods. Suiltable for weeks 1 and 4 of your menstrual cycle.

Stretch and Release

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All Levels

This is a great routine to do if you’ve been sitting for long periods or been on a long walk. Stretching is important because it helps release lactic acid, which builds up during exercise and can cause all-over muscle soreness. It also improves flexibility, reduces stiffness, and aids in faster muscle recovery. Suitable at any time during your menstrual cycle.

Full Body

Full-Body-Intermediate-Advanced

Intermediate Advanced

This full-body movement video is designed to engage every major muscle group. Suitable for weeks 2 and 3 of your menstrual cycle.

Arms and Full Body

Arms-and-Full-Body

Intermediate

The light hand weights and pilates ball are optional in this workout. You can use tin cans to replace the weights or a small cushion for the ball. Suitable for weeks 2 and 3 of your menstrual cycle.