Movement Guide Categories: Cycle Syncing 2 and 3

Wrist Friendly Full Body

Wrist-Friendly-Full-Body

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 Challenge

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All Levels

This fantastic routine is an all-rounder that ensures every single part of your body is challenged in 20 minutes! Enjoy! Siutable for weeks 2 and 3 of the menstrual cycle.

Quick and Effective Routine

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Intermediate and Advanced

This quick and effective routine is perfect for when you’re short on time. You can do it at home, on holiday, or before one of our shorter stretching routines. No props are needed. Suitable for weeks 2 and 3 of your menstrual cycle. Remember to leave a comment at the bottom of the page!

Back Health and Pain Relief

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Intermediate Advanced

This routine will help strengthen your core and your glutes and help relieve any back pain. Ankle weights and a soft pilates ball are optional. Suitable for weeks 2 and 4 of your menstrual cycle.

Arms and Core Routine

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Advanced

Arm and core strength is essential for performing everyday activities, such as lifting, carrying, bending, twisting, and pushing, with ease and without injury. Ankle weights and a soft pilates ball are optional. You can also use dumbells. Suitable for weeks 2 and 3 of your menstrual cycle.

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.

Yoga with Agnes – Yoga Hip Opening Flow

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All Levels

Welcome to this soothing and nurturing hip-opening yoga flow. In this practice, we’ll gently guide our bodies through a sequence designed to release tension in the hips while simultaneously calming the nervous system. Suitable at any time of the menstrual cycle. Props include a cushion, and access to a wall is optional.

Go-To Full Body

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All Levels

This movement video is my current go-to routine. You will work your arms, core, glutes, and legs in this 25 minute session. Suitable at any time of the month. Props are optional, you can replace the pilates ball for a small cushion or towel rolled up.

Balancing Flow

Balancing-Flow

Intermediate

Balance exercises are so important to not only improve muscular strength and joint support in your body, but they help develop those deep core muscles which helps us stay upright and steady as we age. Suitable at any time of the menstrual cycle.

Lymphatic Drainage Routine

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All levels

This routine is amazing for getting your lymphatic system flowing and reducing water retention. Suitable at any time of the menstrual cycle.

Elongated Legs – Wrist Friendly

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All Levels

Strengthen those leg and glute muscles with this 17-minute workout. Suitable for weeks 2 and 3 of the menstrual cycle. Props are optional and include ankle weights and a pilates ball.