Movement Guide Categories: Under 20-mins

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.

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

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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.

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.

Core, Glutes and Legs

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All Levels

Focusing on our core, legs, and glutes is a great way to improve posture. This 16-minute video requires no props, so you can do it away from home when you are traveling. Suitable for weeks 2 and 3 of your menstrual cycle.

Deep Mobility

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All levels

Regular stretching exercises can play a crucial role in promoting and preserving mobility as we age. Stretching helps to improve flexibility, which is essential for maintaining a full range of motion in our joints and muscles. Incorporate this deep mobility routine into your weekly movement plan. Suitable at any time 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.

Stretch and Yoga

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All levels

This routine will not only help you elongate your muscles but also enhance your mobility and leave you feeling supple. It will help improve flexibility, increase blood flow, and reduce muscle tension. Suitable for weeks 1 and 4 of your 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.

Strong Arms Routine

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Intermediate

This is perfectly performed on its own or added to a routine of your choice. On its own, perfect at any time of the menstrual cycle. As an add-on, it is good for weeks 2 and 3 of the cycle.

Core Routine

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All Levels

This routine is short and sweet, but will get your core muscles on fire! No props are needed; you can perform this anywhere and anytime; all you need is 15 minutes of your time! Enjoy! Suitable weeks 2 and 3 of the menstrual cycle.

Lean Arms Routine

Advanced

If you’re short on time, this anti-inflammatory lean arm routine can be done as a standalone workout using small weights. Alternatively, you can add it to any other workout for an extra challenge. Suitable for weeks 2 and 3 of your menstrual cycle.