Movement Guide Categories: Strength

Elongated and Firm Arms

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All Levels

Instead of heavy weightlifting, which can lead to increased muscle size, this approach provides a lean definition, giving the arms a sculpted and elongated look without adding bulk. Suitable for weeks 2 and 3 of your menstrual cycle.

Pre-Travel Strength and Stretch

Pre-Travel-Strength-and-Stretch-All-Levels

All Levels

This routine will help increase blood circulation, loosen tight muscles, and prevent stiffness from extended sitting. This will help prepare your body and stay comfortable during long travel periods. Suiltable for weeks 1 and 4 of your menstrual cycle.

Full Body

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Intermediate Advanced

This full-body movement video is designed to engage every major muscle group. Suitable for weeks 2 and 3 of your menstrual cycle.

Spicy Arms and Glutes Burn

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Intermediate

This routine targets both the arms and glutes while engaging the entire body. You can use light weights, such as water bottles or canned goods, or simply rely on your body weight. The use of weights is optional. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body Movement

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Intermediate Advanced

This full-body movement requires no props and is suitable for those who are of intermediate or advanced levels. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body Strength and Stretch

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Intermediate – Advanced

Suitable for intermediate and advanced levels, this routine combines strengthening exercises with flexibility-enhancing stretches to leave you feeling strong and energized! Suitable for weeks 2 and 3 of your menstrual cycle.

Fiery Glutes and Legs

Fiery-Glutes-and-Legs

Intermediate Advanced

This dynamic routine is designed to target the lower body and the glutes and legs through a series of impactful movements. Suitable for weeks 2 and 3 of your menstrual cycle. No props needed.

Full Body Challenge

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All Levels

This fantastic routine is an all-rounder that ensures every single part of your body is challenged in 20 minutes! Enjoy! Siutable for weeks 2 and 3 of the menstrual cycle.

Quick and Effective Routine

Quick-and-Effective-Routine-Intermediate-and-Advanced

Intermediate and Advanced

This quick and effective routine is perfect for when you’re short on time. You can do it at home, on holiday, or before one of our shorter stretching routines. No props are needed. Suitable for weeks 2 and 3 of your menstrual cycle. Remember to leave a comment at the bottom of the page!

Back Health and Pain Relief

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Intermediate Advanced

This routine will help strengthen your core and your glutes and help relieve any back pain. Ankle weights and a soft pilates ball are optional. Suitable for weeks 2 and 4 of your menstrual cycle.

Arms and Core Routine

Arms-and-Core-Routine-Advanced

Advanced

Arm and core strength is essential for performing everyday activities, such as lifting, carrying, bending, twisting, and pushing, with ease and without injury. Ankle weights and a soft pilates ball are optional. You can also use dumbells. Suitable for weeks 2 and 3 of your menstrual cycle.

Go-To Full Body

Go-To-Full-Body-All-Levels

All Levels

This movement video is my current go-to routine. You will work your arms, core, glutes, and legs in this 25 minute session. Suitable at any time of the month. Props are optional, you can replace the pilates ball for a small cushion or towel rolled up.