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A gentle core and glutes routine designed to support mobility, circulation, and muscle activation before or after travel. Ideal for counteracting long periods of sitting, helping to release tension, improve posture, and keep your body feeling strong, balanced, and energised. Suitable for weeks 2 and 3 of your menstrual cycle.
This Wrist-friendly full body routine is designed to support mobility, strengthen muscles, and protect joints. Gentle, controlled movement helps stimulate synovial fluid, keeping joints nourished and pain-free. A safe, effective way to keep moving, build strength, and support long-term joint health. Suitable for weeks 2 and 3 of your menstrual cycle.
Strengthen your whole body with this Pilates-inspired routine using ankle weights, 2kg dumbbells, and a Pilates ball. The session targets arms, core, glutes, and legs. If you have knee issues, the arm exercises can easily be performed standing. Suitable for weeks 2 and 3 of your menstrual cycle.
Unwind and release tension with this gentle evening stretch routine designed to help your body relax after a long day. This session focuses on slow, controlled stretches for the hips, back, shoulders, and legs to improve mobility, ease tight muscles, and calm the nervous system. Suitable at any time of your menstrual cycle.
This upper body strength and mobility routine targets the arms and core with controlled, purposeful movements to build stability, tone, and functional strength. Beginners can use lighter weights and take extra breaks, progressing gradually as strength and confidence improve. Suitable for weeks 2 and 3 of your menstrual cycle.
A gentle full-body workout using 1lb ankle weights, dumbbells, and a Pilates ball to build strength, stability, and core control. Advanced members can increase the weights, while beginners/intermediates are encouraged to start light and take breaks as needed. Suitable for weeks 2 and 3 of your menstrual cycle.
Sculpt and strengthen your legs and glutes with this focused lower body routine. Weights are optional as we move through controlled, targeted exercises designed to build strength, stability, and tone. Regular rest periods support recovery and help balance cortisol levels. Suitable for weeks 2 and 3 of your menstrual cycle.
This Core and Arms with Weights workout builds strength, stability, and control using slow, intentional movements. Yalda uses 2kg weights, but you can go lighter or heavier and reduce repetitions as needed. The class targets the deep core and arms, supporting posture and joint health. Suitable for weeks 2 and 3 of your menstrual cycle.
This full-body Pilates routine blends controlled, flowing Pilates movements with light weights to build strength, stability, and tone. Suitable for weeks 2 and 3 of your menstrual cycle.
This gentle stretch and mobility session is designed to release tension, improve circulation, and support joint health. This video helps calm the nervous system while restoring ease of movement. Ideal for daily practice AM or PM to reduce stiffness and support recovery.
Suitable at any time of your menstrual cycle.
This full-body routine focuses on proper bracing to activate the core, back, and pelvic floor, supporting posture, spinal health, and everyday movement. Suitable for weeks 2 and 3 of your menstrual cycle.
A full-body workout using light weights and a Pilates ball to build strength, improve core stability, and support balanced, low-impact movement. Suitable for weeks 2 and 3 of your menstrual cycle.
Reboot and Revive
