Movement Guide Categories: Beginner

Pre-Travel Strength and Stretch

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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.

Fiery Glutes

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Intermediate

This fiery glutes routine focuses on activating and strengthening the glute muscles to build strength and improve overall lower body function. For beginners, you can skip the ankle weights and reduce the number of reps in this routine. Suitable for weeks 2 and 3 of your menstrual cycle.

Yoga with Agnes – Morning Flow

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All Levels

This morning yoga flow is a gentle yet invigorating routine designed to wake up your body and mind, setting a positive tone for the day. Suitable for weeks 1 and 4 of your menstrual cycle.

Spicy Arms and Glutes Burn

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Intermediate

This routine targets both the arms and glutes while engaging the entire body. You can use light weights, such as water bottles or canned goods, or simply rely on your body weight. The use of weights is optional. Suitable for weeks 2 and 3 of your menstrual cycle.

Quick Stretch

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All Levels

This is the perfect add-on to any movement video. Stretching can help keep joints flexible and reduce stiffness.

Prenatal Routine

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Beginners

This prenatal neck-friendly movement routine is designed to be gentle yet effective, helping you maintain strength and flexibility throughout your pregnancy.

Full Body With Props

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Beginner

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.

Wrist Friendly Full Body

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Beginners

This Full-Body routine is perfect for beginners and for those who want to perfect their form and connect with the mind-muscle connection. It is suitable for beginners during weeks 2 and 3 of their menstrual cycle and for intermediate and advanced women during weeks 1 and 4. No props needed.

Full Body Routine

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All Levels

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.

Back to Basics

Back-to-Basics

Beginner

This short Back to Basics Routine is a simple and effective workout designed for beginners or for those who want to go back to basics to build a strong fitness foundation and build muscles slowly. You can use a pilates ball, a small cushion, a towel, or a soft toy.