Movement Guide Categories: Strength

Elongated Legs and Strong Glutes

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Intermediate Advanced

Strengthen those leg and glute muscles with this 26 minute workout. Suitable for weeks 2 and 3 of the menstrual cycle. Props include ankle weights and a pilates ball.

Full Body Flow

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All Levels

This workout will not only work your whole body and get your heart rate going, but it will also strengthen and stretch your body! Great for weeks 2 and 3 of your menstrual cycle.

Upper Body and Arms Strength

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Improve Posture

Advanced

Upper body routine working on the arms, core, back and shoulders. This workout is great for improving posture as well as increasing core strength. Suitable for weeks 2 and 3 of the menstrual cycle.

Legs and Core Strength

All levels

This routine focuses on leg and core strength and gives you a full-body workout. Suitable for weeks 2 and 3 of the menstrual cycle.

Core Blast

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All levels

A short and effective routine focusing on your front and back core muscles! Great workout to do on its own or in addition to another workout. Perfect for weeks 2 and 3 of the menstrual cycle.

Glutes and Posture Improvement

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Intermediate/Advanced

A focus on strengthening the glutes to help with lower back pain and improve posture. No equipment needed means you can do this workout anywhere. Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body Workout

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All Levels

This full-body routine can be done from anywhere, your home, the gym, a hotel room or the garden. Perfect at any time of the menstrual cycle.

Full Body Plank

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Intermediate/Advanced

This routine is good for intermediate and advanced levels. No need for props! Just your body, your mat, and your willpower! This routine challenges all your muscles and will give you a strong core, glutes, back, legs, arms, and shoulders. Perfect for weeks 2 and 3 of the menstrual cycle.

Full Body Blast

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Intermediate/Advanced

Full Body Routine that can be done in under 30 minutes. It will target your arms, core, and legs. Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body with Weights

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All levels

Simple and effective full body workout, ideal for those days when you are short on time but still want to move.

Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body Routine

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All Levels

No props needed; this perfect all-rounder can be performed on a regular basis or when you want to get back on track. It challenges all the muscle groups in the body and requires a mat only! Perfect at any time of the menstrual cycle.

Full Body Strength Training

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Intermediate/Advanced

My anti-inflammatory version of strength training. Perfect for weeks 2 and 3 of the menstrual cycle. Enjoy!