Upper Body and Core

Intermediate – Advanced

Build upper body strength while supporting your core and posture in this gentle routine. Using light weights, we focus on controlled, mindful movements to engage the arms, back, and core, improving stability, mobility, and overall strength without placing unnecessary strain on the body.
Suitable for weeks 2 and 3 of your menstrual cycle.

Upper Body Arms and Core

Intermediate

This Upper Body Routine works the arms and core to build strength and definition. You’ll need light hand weights — between 0.5 kg and 3 kg — adjusting the load based on your energy levels and where you are in your menstrual cycle. The session begins on your knees to help you engage your core from the start. Suitable for weeks 2 and 3 of your menstrual cycle.

Sculpted Arms Routine

All levels

Using hand weights, dumbbells, or even small water bottles or canned food from the kitchen cupboard, you can work your arms and whole body in this quick and effective 21-minute workout. Suitable for weeks 2 and 3 of your menstrual cycle.

Strong Arms Routine

Intermediate

This is perfectly performed on its own or added to a routine of your choice. On its own, perfect at any time of the menstrual cycle. As an add-on, it is good for weeks 2 and 3 of the cycle.

Lean Arms Routine

Advanced

If you’re short on time, this anti-inflammatory lean arm routine can be done as a standalone workout using small weights. Alternatively, you can add it to any other workout for an extra challenge. Suitable for weeks 2 and 3 of your menstrual cycle.

Arms, Abs and Glutes Sculpt

Advanced

This is perfect to really sculpt your arms, abs, and glutes. Remember to breathe and stretch at the end. You can do this once a week to give your body a boost and increase definition. Perfect for weeks 2 and 3 of the menstrual cycle.

Arms, Glutes and Lymphatic Flow

Intermediate/Advanced

This is amazing to get your lymphatic system flowing. If you’re a beginner, you can absolutely do this too. Just take breaks when it gets hard! Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body with Arms Focus

Intermediate

This is perfect for an all-around routine using props to give you an extra boost, but you can do it without props as always. Suitable for weeks 2 and 3 of the cycle when the body has more energy.