Movement Guide Categories: Intermediate

Pilates Deep Core

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Intermediate/Advanced

This Pilates routine focuses on deep core activation to strengthen from the inside out. By targeting the muscles that support posture, stability, and alignment, you’ll build a solid foundation for every movement while protecting your back and improving overall strength. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body with Weights

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Intermediate Advanced

A full-body routine using weights to strengthen and tone all major muscle groups. This movement is designed to build strength, improve endurance, and support overall body composition in a safe, balanced way. Suitable for weeks 2 and 3 of your menstrual cycle.

Upper Body Stretch and Mobility

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All levels

A stretch and mobility routine to release upper body tightness, ease back and neck pain, and counteract hours spent sitting, driving, or on screens. Suiltable at any time of your menstrual cycle.

Fiery Glutes and Legs with Weights

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Intermediate -Advanced

This glutes and legs routine is designed for intermediate and advanced members who want to build strength, power, and stability in the lower body. Members can adjust the intensity by increasing weights for a more challenging session or reducing them for a lighter workout, ensuring the routine is effective, adaptable, and safe for all fitness levels. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body with Weights

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Intermediate and Advanced

This routine is designed for intermediate and advanced levels, but beginners are absolutely welcome. Start with 1lb weights and take breaks whenever you need to. In this workout, we’ll be targeting your legs, core, and arms for a powerful, balanced session that builds strength, stability, and endurance. Get ready to challenge yourself and feel stronger from head to toe! Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body with Weights

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Intermediate – Advanced

A dynamic full-body strength workout using weights, designed for the intermediate to advanced level and perfectly aligned with weeks 2 and 3 of your menstrual cycle—when energy, strength, and hormone levels peak for optimal performance.

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.  

Full Body with Weights

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Beginner Level

A beginner-friendly full-body weight workout that builds strength and adapts easily to every phase of your 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.

Full Body with Weights

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Intermediate

A balanced full-body routine to build strength and endurance. Great for weeks 2–3 of your menstrual cycle