Movement Guide Categories: Weights

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.

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.

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.

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 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!

Fully Body Routine

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Intermediate/Advanced

This full body routine will get your heart rate up and will work your arms, legs and core, all in under 30 minutes. Suitable for weeks 2 and 3 of your 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.

Arms and Full Body with Props

Advanced

This is perfect if you’d like to break a little sweat and push yourself. This routine is fast paced and is sure to kick in an endorphins release! Suitable for weeks 2 and 3 of the menstrual cycle.

Gentle Full Body With Props

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Beginners

This is perfect for beginners with or without props, and for any time of the menstrual cycle. A great movement for people at advanced and intermediate levels, when feeling slightly tired or during weeks 1 and 4 of the menstrual cycle.

Full Body Challenge With Props

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Intermediate

This is wonderful for intermediate and advanced level members. If you’re a beginner, and feel you’re ready for being challenged, give it a try too. You can do it without weights to make it easier. Suitable for weeks 2 and 3 of the menstrual cycle.

Full Body with Arms Focus

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Intermediate

This is perfect for an all-around routine using props to give you an extra boost, but you can do it without props as always. Suitable for weeks 2 and 3 of the cycle when the body has more energy.