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Engage in a full body workout that requires no props with various movements to strengthen the body. The routine includes shoulder rolls, spine twists, and leg extensions, focusing on proper form and breathing. Stretching techniques target the hamstrings, shoulders, and lower back, followed by core activation exercises and bridging to activate the glutes. Suitable for all levels and at any time of your menstrual cycle. Not suitable for those who are pregnant.
This routine is excellent after travel or a long day sitting down, or even as an add-on to another movement routine. Suitable at any time of the menstrual cycle.
This energizing routine harnesses the power of your own body weight to build strength, sculpt, and tone your entire body—no props needed! Suitable for weeks 2 and 3 of your menstrual cycle.
This routine strengthens the whole body by using your own body weight. Suitable for weeks 2 and 3 of your menstrual cycle.
This routine takes about 20 minutes and combines strength and flexibility for an effective workout. No props are needed.
Suitable for weeks 2 and 3 of your menstrual cycle.
This is a simple and effective full-body workout that you can do at a time that suits you. The props are optional. Trainers can replace the ankle weights, and you can use a soft toy or pillow instead of the pilates ball. Suitable for weeks 2 and 3 of the menstrual cycle.
This full-body routine is ideal for all fitness levels. Beginners should take breaks as needed, while intermediate and advanced individuals should concentrate on perfecting their form. No props are required. Suitable for weeks 2 and 3 of your menstrual cycle unless you are more advanced then you can do during weeks 1 and 4.
Perfect for days when you are sleep-deprived and need a boost!
Suitable at any time of the menstrual cycle.
Enjoyed this routine? Leave a comment below, we’d love to hear from you!
Somatic movements play a significant role in regulating cortisol levels by reducing stress, promoting relaxation, releasing tension and enhancing emotional well-being. By incorporating mindful movement practices into daily life, members can achieve better stress management and overall hormonal balance. Add this somatic stretching workout to the end of a workout or include in your nighttime routine to wind down before going to bed. At the end you’ll find a meditation practice to leave you feeling calm. Suitable at any time of your menstrual cycle.
If you are looking for a workout that avoids being on your hands and knees, then this is the one for you. Perfect for all levels, and the equipment is optional. Suitable for weeks 2 and 3 of your menstrual cycle.
This full-body plank routine will work your core, your arms, and your legs. If you are a beginner and want to try this plank workout, take breaks if you are losing your technique. Suitable for weeks 2 and 3 of your menstrual cycle.
The simple yet effective, full body flow is a great workout for those days when you want to move your body relaxed and comfortably. Suitable at any time of your menstrual cycle.
Reboot and Revive
