Reboot and Revive
All Levels
Boosts mobility, builds strength, and supports overall fitness. Great for weeks 1–2 of your menstrual cycle.
Full Body Stretch And Strength
Movement Guide Categories: Strength
Legs, Glutes and Core
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
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
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.
Full Body Strength and Flexibility
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.
No Props Quick Full Body
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.
Spicy Go-To Full Body
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.
Back, Legs and Glutes
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.
Spicy Core and Glutes
Advanced
This routine will target the core and the glutes and will help with posture, back pain, digestive system and pelvic floor. The soft ball is optional, you can use a soft toy or a pillow. Suitable for weeks 2 and 3 of your menstrual cycle.
Lower Body Strength
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
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
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.