Movement Guide Categories: Strength

Elongated Legs – Wrist Friendly

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All Levels

Strengthen those leg and glute muscles with this 17-minute workout. Suitable for weeks 2 and 3 of the menstrual cycle. Props are optional and include ankle weights and a pilates ball.

Full Body with No Props

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Beginner

This full-body workout can be done at home or away as no props are needed. It’s perfect for beginners in week 1 or week 4 of their menstrual cycle.

Knee-Friendly Full Body

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All levels

I understand that knee pain can be a challenge, but that doesn’t mean you have to give up on staying fit and active. In this 20-minute movement video, I will guide you through a series of exercises that are gentle on your knees yet effective in improving your overall fitness. Suitable for weeks 2 and 3 of your menstrual cycle.

Sculpted Arms Routine

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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.

Full Body Flow with Props

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All Levels

Props are optional in this short but effective full-body flow. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body Flow

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All Levels

The simple yet effective, full body flow is a great workout for those days when you want to move your body relaxed and comfortably. Suitable at any time of your menstrual cycle.

Full Body and Arm Strength

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All levels

In this 26-minute routine, you will work not only your full body but also your arms. Using mind-muscle connection you with little or no weights you can improve your muscle composition. Suitable for weeks 2 and 3 of your menstrual cycle.

Deep Core

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Intermediate/Advanced

This short routine will strengthen and tone the deep abdominal core muscles like never before. Suitable for weeks 2 and 3 of your menstrual cycle.

Full Body Plank

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Intermediate/Advanced

Get ready to engage your core, arms, and legs as I take you through this anti-inflammatory full body plank routine. Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body Routine

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Advanced

In this advanced full-body workout, you will challenge your core and your glutes. Suitable for weeks 2 and 3 of your menstrural cycle.

Go-to Full Body Routine

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All Levels

Keep the energy flowing with my Go-To Full Body Flow. As we move through the sequence, you will feel your muscles engage and lengthen, helping to increase flexibility and mobility. Suitable for weeks 2 and 3 of your menstrual cycle.