MENSTRUAL PHASE

MENSTRUAL PHASE

Welcome to your Menstrual Phase!

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

During the menstrual phase - your strength, energy, and endurance are improving by the day. You can expect a gradual progression from bodyweight pilates and band-only workouts to functional strength training.

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

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

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MENSTRUAL PHASE
  • START HERE

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  • Full Body Pilates Hotty

    35m | Beginner to Intermediate

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

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

  • Breathe & Release Upper Mobility

    11m | Beginner

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

    Equipment Needed:
    N/A

  • Pause & Pulse Upper Sculpt

    17m | Beginner to Intermediate

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

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

  • Band Only Full Body (pt2)

    31m | Intermediate

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

    Equipment Needed:
    Team Bands

  • Grounded Lower Mobility

    12m | Beginner

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

    Equipment Needed:
    N/A

  • Slow Burn Booty Sculpt

    13m | Beginner to Intermediate

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

    Equipment Needed:
    N/A

  • In Your Energy 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)

  • Breath Flow Mobility

    24m | Beginner to Intermediate

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

    Equipment Needed:
    N/A