Movement Guide Categories: Strength

Swift Full Body

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All Levels

This routine is good for everyone and at any time of the menstrual cycle. You can do it with or without props. Enjoy!

Full Body Plank

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Intermediate/Advanced

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. Enjoy! Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body Cardio and Waist Tightening

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All Levels

This is a fantastic all-rounder movement routine that ticks every box! Cardio, glutes, legs, arms, core, and waist! Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body Strength

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All Levels

A great all rounder to strengthen all parts of the body, while keeping your inflammation low. You can do this with or without props. Enjoy! Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body and Cardio

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All Levels

This is perfect for beginners or intermediate and advanced at any time of the menstrual cycle. Focus on the brain-muscle connection for optimal results!

Full Body With Props

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Intermediate

This full-body routine is of intermediate and advanced levels. You can use a soft pilates slightly deflated ball but still can do it if you don’t have one. Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body Strength

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Advanced

This challenging routine is sure to set your heart rate up and tighten your entire body! Suitable for weeks 3 and 4 of the menstrual cycle. Enjoy and save in your favorites to do it again!

Full Body With Props

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Intermediate

You can do this with or without props. Good for anytime of the menstrual cycle.

Glutes and Cardio

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Advanced

This is wonderful to get your heart rate up while toning your glutes and entire body, without the downside of overdoing it and getting inflamed. Perfect for weeks 2 and 3 of the menstrual cycle.

Full Body and Arms Focus

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Advanced

This routine will work on your arms, core, legs, and glutes while elevating your heart rate. Perfect for spicing up your workout routine and bringing in some new moves. Save it in your favorites to do it again! Suitable for weeks 2 and 3 of the menstrual cycle.

Glutes and Core

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Advanced

Fantastic for back health and posture. Perfect on weeks 2 and 3 of the menstrual cycle. No props are needed. Enjoy!

Full Body Plank

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Intermediate/Advanced

This routine is good for intermediate and advanced levels. It’s quick and punchy! Gets the blood flowing and the endorphins pumping and bring strength to the core, back, arms, and glutes. For weeks 2 and 3 of the menstrual cycle. Enjoy!