Movement Guide Categories: Intermediate

Full Body Stretch And Strength

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All Levels

Boosts mobility, builds strength, and supports overall fitness. Great for weeks 1–2 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.

Gentle Strength and Mobility

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All Levels

This gentle workout is perfect for days when you’re tired, haven’t had enough sleep. Suitable for weeks 1 and 4 of your menstrual cycle.  

Full body with Weights

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Intermediate – Advanced

This full-body workout routine uses weights to engage various muscle groups. Using small weights helps engage stabilizing muscles, increases endurance, and supports joint health without overloading the body, making it perfect for reducing inflammation and promoting longevity. 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.

Full Body with Weights

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All Levels

This full body routine uses weights, Yalda uses 1lb weights but you can use any weights or your choice, canned foods or continue with body weight. Suitable for weeks 2 and 3 of your 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.

Yoga with Agnes – Steady Slow Flow

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All Levels

This routine is perfect for days when your energy is low. It’s a gentle yoga session that combines calming breathwork for relaxation and reflection with soft stretches and twists to release tension and improve spinal mobility. Yoga block is optional, you can also use a cushion. Suitable at any time of your menstrual cycle.

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.

Full Body with Weights

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Intermediate -Advanced

This full-body routine emphasizes core stability with a Pilates ball while enhancing the mind-muscle connection using light weights to support overall body composition. Props are optional—you can substitute a soft toy or small cushion for the Pilates ball and use canned goods instead of weights. Suitable for weeks 2 and 3 of your menstrual cycle.

Go-To Full Body

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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.