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This full body routine uses light weights to strengthen your arms, core, and lower body with bicep curls, arm raises, glute drops, and lying leg raises. It’s a wrist-friendly session too. Simply skip the downward dog if needed. A great routine to build strength and confidence while keeping everything controlled, accessible, and low-impact. Suitable for weeks 2 and 3 of your menstrual cycle.
This full-body routine strengthens and tones your entire body using light weights. We’ll work through controlled, low-impact movements that target arms, legs, glutes, and core while keeping joints supported and inflammation low. Beginners can follow with lighter weights and fewer reps for a gentle, steady session that still builds strength. If you’re more advanced, increase your reps, your weights, or both to deepen the challenge and boost muscle endurance. Suitable for weeks 2 and 3 of your menstrual cycle.
This beginner-friendly routine targets the lower body, focusing on the legs and glutes with slow, controlled movements. Yalda uses 1lb ankle weights to add gentle resistance, but the session can be done without them. Perfect for beginners, with options to remove or add weights as needed. Intermediate and advanced levels can increase the weight or the number of repetitions. Suitable for beginners during weeks 2 and 3 of your menstrual cycle and for intermediate and advanced at any time of the month.
This full body movement routine is designed to build strength, improve posture, and enhance overall tone, all while keeping inflammation low. You can use light to moderate weights, starting with 2kg (4.4lb) dumbbells. If you’d like an extra challenge, you can increase to 3–4kg (6.6–8.8lb). Yalda will guide you through controlled, mindful movements that combine strength training and mobility for optimal results. Follow along at your own pace, focus on form, and enjoy the burn! Suitable for weeks 2 and 3 of your menstrual cycle.
A full-body routine using weights to strengthen and tone all major muscle groups. This movement is designed to build strength, improve endurance, and support overall body composition in a safe, balanced way. Suitable for weeks 2 and 3 of your menstrual cycle.
This routine is designed for intermediate and advanced levels, but beginners are absolutely welcome. Start with 1lb weights and take breaks whenever you need to. In this workout, we’ll be targeting your legs, core, and arms for a powerful, balanced session that builds strength, stability, and endurance. Get ready to challenge yourself and feel stronger from head to toe! Suitable for weeks 2 and 3 of your menstrual cycle.
A dynamic full-body strength workout using weights, designed for the intermediate to advanced level and perfectly aligned with weeks 2 and 3 of your menstrual cycle—when energy, strength, and hormone levels peak for optimal performance.
A beginner-friendly full-body weight workout that builds strength and adapts easily to every phase of your cycle.
A balanced full-body routine to build strength and endurance. Great for weeks 2–3 of your menstrual cycle
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.
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.
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.
Reboot and Revive
