Movement Guide Categories: Cycle Syncing 2 and 3

Beginner Yoga Routine

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All Levels

A 21-minute beginner-level Yoga routine with a relaxing savasana at the end.

Suitable for any time of your menstrual cycle. No props needed.

Yoga, Mobility and Relaxation

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All Levels

This gentle yoga session is perfect for weeks 4 and 1 of your cycle—or anytime you’re feeling tired, sore, or low on energy.  

Fiery Glutes with Weight

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Advanced Level

A quick, powerful glute-focused workout using weights to build strength, tone, and boost muscle activation. Suitable for weeks 2 and 3 of your cycle.  

Upper Body With Weights

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Advanced

This upper body workout focuses on effective weight use and body awareness. You’ll learn to choose appropriate weights based on your energy levels. The session includes a warm-up, exercises for shoulders, arms, biceps, and triceps, core workouts, and concludes with a cooldown for relaxation and recovery. Weeks 2–3 of Menstrual Cycle

Yoga Stretch And Mobility

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All Levels

In your high-energy phase, focus on controlled arm, shoulder, and back movements using light weights . This all-levels workout builds strength. Weeks 2–3 of Menstrual Cycle  

Arms And Upper Body with Weights

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All Levels

In your high-energy phase, focus on controlled arm, shoulder, and back movements using light weights . This all-levels workout builds strength. Weeks 2–3 of Menstrual Cycle

Full Body Pilates and Pelvic Floor

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All Levels

Strengthen, tone, and connect with your body in this full-body Pilates workout focused on pelvic floor engagement. Suitable for all levels and every week of your menstrual cycle.

Legs, Glutes and Core

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Intermediate

This workout targets the lower body and core using small weights. These moves build strength, stability, and endurance without placing excessive strain on joints. Suitable for weeks 2 and 3 of your menstrual cycle.

Arms, Back, Shoulders, and Core with Weights

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Intermediate and Advanced

Strengthen and tone your upper body with this all-levels workout focusing on arms, back, shoulders and core. Suitable for weeks 2 and 3 of your menstrual cycle.

Core and Glutes with Weights

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Intermediate

Using optional props, this routine works your core and your glutes to help improve posture and core strength. You can also use a small cushion and wear trainers if you do not have a soft pilates ball or ankle weights. Suitable for weeks 2 and 3 of your menstrual cycle.

Yoga with Agnes – Prenatal Hip Activation and Release

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Prenatal

This yoga routine introduces hip-focused prenatal movements that activate the glutes and hips. Strengthening the hip muscles can ease lower back, pelvic, and hip pain and strong hips help stabilize the pelvis as your center of gravity shifts. Suitable for those who are pregnant and for anyone else at any time of their menstrual cycle.

Full Body Strength and Flexibility

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All Levels

This routine is perfect will work your full body in under 25 minutes. Perfect for all levels, this routine will leave you feeling strong, mobile, and refreshed! Suitable for weeks 2 and 3 of your mensutral cycle.