ANDA

LUTEAL PHASE

LUTEAL PHASE

Welcome to your Luteal Phase!

Tap into the START HERE section for how to schedule these workouts.

During the luteal phase - estrogen levels drop while progesterone levels rise and then fall.

Because these changes do not happen immediately, we’ll ride the “high” from ovulation through the first few days of this phase then gradually decrease the impact and intensity of your training.

As a reminder, the optional workouts are just that - optional. Whether you choose mobility, pilates, or skip these entirely is up to you.

.

For additional information, see your cycle syncing guide here: https://app.joinanda.com/bonus-cycle-syncing-guide

Subscribe Share
LUTEAL PHASE
  • START HERE
    START HERE
    995 KB

    START HERE

    995 KB

    Tap here to learn more!

  • WEEK A SCHEDULE
    WEEK A SCHEDULE
    164 KB

    WEEK A SCHEDULE

    164 KB

  • Fast Pass Full Body
    38:05
    Fast Pass Full Body

    Fast Pass Full Body

    38m | Intermediate to Advanced

    Works Well For:
    Strength Training | Power | Abs & Core | Stability & Balance

    Equipment Needed:
    Very Light dumbbells (1-5 lbs) (optional), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box

  • Easy Breezy Upper Mobility
    11:02
    Easy Breezy Upper Mobility

    Easy Breezy Upper Mobility

    11m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Pilates Arms & Upper Sculpt
    17:12
    Pilates Arms & Upper Sculpt

    Pilates Arms & Upper Sculpt

    17m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Very Light dumbbells (1-5 lbs)

  • Full Scale Full Body
    46:24
    Full Scale Full Body

    Full Scale Full Body

    46m | Beginner to Intermediate

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Bands (optional), Box

  • Holistic Hip & Pelvic Mobility
    16:11
    Holistic Hip & Pelvic Mobility

    Holistic Hip & Pelvic Mobility

    16m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery | Pelvic Floor

    Equipment Needed:
    N/A

  • Hit It & Hold It Full Body
    45:44
    Hit It & Hold It Full Body

    Hit It & Hold It Full Body

    46m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)

  • Freedom Flow Mobility
    23:33
    Freedom Flow Mobility

    Freedom Flow Mobility

    23m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • WEEK B SCHEDULE
    WEEK B SCHEDULE
    162 KB

    WEEK B SCHEDULE

    162 KB

  • Weights & Shapes Full Body
    37:14
    Weights & Shapes Full Body

    Weights & Shapes Full Body

    37m | Beginner to Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Light dumbbells (5-10 lbs), Light dumbbells (0-5 lbs), Team Bands (optional)

  • Unwind Your Upper Mobility
    14:59
    Unwind Your Upper Mobility

    Unwind Your Upper Mobility

    15m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery | Pelvic Floor

    Equipment Needed:
    N/A

  • Pilates Arm & Upper Sculpt
    15:20
    Pilates Arm & Upper Sculpt

    Pilates Arm & Upper Sculpt

    15m | Beginner to Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Very Light dumbbells (1-5 lbs)

  • Pilates In A Hurry
    27:27
    Pilates In A Hurry

    Pilates In A Hurry

    27m | Beginner

    Works Well For:
    Strength Training | Muscle Building | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (0-5 lbs)

  • Keep It Moving Lower Mobility
    16:40
    Keep It Moving Lower Mobility

    Keep It Moving Lower Mobility

    17m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Get Down & Go Glutes
    14:06
    Get Down & Go Glutes

    Get Down & Go Glutes

    14m | Beginner

    Works Well For:
    Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Team Bands (optional)

  • Band Only Full Body
    30:26
    Band Only Full Body

    Band Only Full Body

    30m | Beginner

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Team Bands

  • Free to Breathe Mobility
    22:04
    Free to Breathe Mobility

    Free to Breathe Mobility

    22m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery | Pelvic Floor

    Equipment Needed:
    N/A

×