Movement Guide Categories: Beginner

No Props Quick Full Body

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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.

Go-To Full Body

Go-To-Full-Body-All-Levels (1)

All Levels

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.

Chest and Hip Opening

Chest-and-Hip-Opening-All-Levels

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.

Legs and Glutes

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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

Wrist-Friendly-Full-Body-Stretch-All-Levels

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.

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.

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.