Movement Guide Categories: Intermediate

Spicy Go-To Full Body

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Intermediate – Advanced

This routine will work your full body. Using mind-muscle connection you with little or no weights you can improve your muscle composition. The props are optional, you can also use canned foods or a soft toy or cushion. Suitable for weeks 2 and 3 of your menstrual cycle.

Chest and Hip Opening

Chest-and-Hip-Opening-All-Levels

All Levels

This chest and hip opening routine can help improve posture, increase flexibility and mobility, and reduce pain and tension. Great to do after a long day sitting at the desk or commuting. Suitable at any time of your menstrual cycle.

Back, Legs and Glutes

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Intermediate Advanced

This routine will focus on the back of the body. This is great for posture and body composition. Suitable for weeks 2 and 3 of your menstrual cycle.

Wrist-Friendly Full Body Stretch

Wrist-Friendly-Full-Body-Stretch-All-Levels

All Levels

This gentle routine focuses on improving flexibility, releasing tight muscles, and enhancing mobility without weight-bearing on the hands. Great for managing wrist pain or just looking for a relaxing way to stretch. Suitable at any time of the menstrual cycle.

Lower Body Strength

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Intermediate – Advanced

Lower body strength enhances the ability to perform everyday activities such as walking, climbing stairs, and carrying loads. Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body Strength

Full-Body-Strength-Intermediate-Advanced

Intermediate Advanced

This energizing routine harnesses the power of your own body weight to build strength, sculpt, and tone your entire body—no props needed! Suitable for weeks 2 and 3 of your menstrual cycle.

Back Core and Pelvic Floor

Back-Core-and-Pelvic-Floor-All-Levels

All Levels

This routine combines gentle stretches, core-strengthening exercises, and posture-improving techniques to prevent and help relieve back pain. Suitable for any week of your menstrual cycle.

Yoga with Agnes – Vinyasa Flow

Yoga-with-Agnes-Vinyasa-Flow-All-Levels

All Levels

This yoga flow connects breath with movement through a sequence of seamless postures. You may wish to use a small block for balance.

Suitable at any time of your menstrual cycle,

 

Full Body Plank

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Intermediate Advanced

This routine strengthens the whole body by using your own body weight. Suitable for weeks 2 and 3 of your menstrual cycle.

Yoga with Agnes – Yoga for Lower Back Pain

Yoga-with-Agnes-Yoga-for-Lower-Back-Pain

All Levels

Lower back pain is a common issue that affects many people, often caused by poor posture, muscle tension, or a sedentary lifestyle. This yoga video offers a gentle and effective way to relieve discomfort, improve flexibility, and strengthen supporting muscles. Suitable at any time of your menstrual cycle.

Classic Pilates

Pilates-Beginner-Intermediate

Beginner Intermediate

This pilates routine will focus on using those deep muscles in the body to improve core strength and body composition. You can use a soft pilates ball or a small cushion. Suitable for any time of your menstrual cycle.