ANDA

Cycle Syncing Series

Cycle Syncing Series

Welcome to the Cycle Syncing Series!

Forget what you’ve heard – cycle syncing is not just yoga and stretching. And it’s not about being lazy or “giving yourself an out”. Because there is nothing weak about honoring your body.

Throughout this series, you’ll follow our signature split of full body workouts 3x per week - with each week bringing a slightly different emphasis for training difficulty, duration, and technique.

WHAT YOU WILL ACHIEVE
By completing the Cycle Syncing Series, you can expect to:

✓ Unlock lasting motivation and consistency
✓ Support hormone health, pelvic function, and digestion
✓ Discover a deeper awareness (and appreciation) for your body

WHO IS IT FOR
The Cycle Syncing Series is for you if:

✓ You’re ready to swap strict routines for listening to the rhythms of your body
✓ You struggle to maintain consistency leading up to and / or during your period
✓ You want workouts that feel energizing, not punishing
✓ You value hormone health, pelvic function, and building body awareness

TRAINING STYLES
Throughout the Cycle Syncing Series, you will follow our signature split of full body workouts 3x per week - with each week bringing a slightly different emphasis for training difficulty, duration, and technique.

Menstrual Phase:
During the menstrual phase, your strength, energy, and endurance are improving by the day. You can expect a mix of pilates, band-only workouts, and functional strength training.

Follicular Phase:
During the follicular phase, your strength is improving and endurance will reach its peak. You can expect a mix of functional strength training, conditioning, and circuit-style burner workouts.

Ovulatory Phase:
During the ovulatory phase, your power and strength are at their best. You can expect a mix of plyometrics-based power and functional strength training.

Luteal Phase:
During the luteal phase, your energy will gradually decrease. To match your changing energy, our workouts will gradually shift from ovulatory phase training to lower intensity and lower impact workouts later in your luteal phase. Think low impact strength training, pilates, and band-only workouts.

WORKOUT DURATION
Throughout the Cycle Syncing Series, your workouts will vary week-to-week to match your changing energy.

In general, you can expect:
✓ Full body workouts: 30-45 minutes each
✓ Optional pilates & mobility: 10-20 minutes each

DIFFICULTY
The Cycle Syncing Series is suitable for all levels. The goal of this series is to introduce you to the rhythms of your body and how you can match your movement to your energy.

If you need a workout swap, you can use the “Search” and “Filter” functions within the subscription to find a workout suitable to your phase but customized to your ability and / or additional needs.

EQUIPMENT NEEDED
This challenge includes a combination of dumbbell-only and bodyweight workouts that can be completed at home or in a gym. We recommend having access to:

-1 very light set of dumbbells (1-3 lbs)*
-1 light set of dumbbells (5-10 lbs)
-1 heavy set of dumbbells (15-30 lbs)
-Non-slip resistance bands
-Bench or box**
-Exercise mat

*NOTE: if you don’t have a set of very light dumbbells, these can easily be swapped for a set of cans from your pantry.

**NOTE: if you don’t have a bench or box, you can swap for a firm and stable piece of furniture 1 to 2 feet off the ground

Learn more about the series here: https://joinanda.com/collections/all-products/products/cycle-syncing-series

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Cycle Syncing Series
  • START HERE
    START HERE
    1.12 MB

    START HERE

    1.12 MB

  • MENSTRUAL PHASE
    MENSTRUAL PHASE
    956 KB

    MENSTRUAL PHASE

    956 KB

  • Full Body Pilates Hotty
    35:25
    Full Body Pilates Hotty

    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
    11:14
    Breathe & Release Upper Mobility

    Breathe & Release Upper Mobility

    11m | Beginner

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

    Equipment Needed:
    N/A

  • Pause & Pulse Upper Sculpt
    16:55
    Pause & Pulse Upper Sculpt

    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)
    30:49
    Band Only Full Body (pt2)

    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
    12:30
    Grounded Lower Mobility

    Grounded Lower Mobility

    12m | Beginner

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

    Equipment Needed:
    N/A

  • Slow Burn Booty Sculpt
    13:25
    Slow Burn Booty Sculpt

    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
    46:06
    In Your Energy Full Body

    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
    23:46
    Breath Flow Mobility

    Breath Flow Mobility

    24m | Beginner to Intermediate

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

    Equipment Needed:
    N/A

  • FOLLICULAR PHASE
    FOLLICULAR PHASE
    995 KB

    FOLLICULAR PHASE

    995 KB

  • WEEK A SCHEDULE
    WEEK A SCHEDULE
    177 KB

    WEEK A SCHEDULE

    177 KB

  • Ebb & Flow Full Body
    45:52
    Ebb & Flow Full Body

    Ebb & Flow 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)

  • Spine Time Mobility
    21:24
    Spine Time Mobility

    Spine Time Mobility

    21m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Starting Strength Weighted Core (pt1)
    19:30
    Starting Strength Weighted Core (pt1)

    Starting Strength Weighted Core (pt1)

    20m | Intermediate

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

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

  • Up Down Throwdown
    24:44
    Up Down Throwdown

    Up Down Throwdown

    25m | Intermediate

    Works Well For:
    Fat Burning | Endurance | Metabolic Conditioning | Stability & Balance | Abs & Core

    Equipment Needed:
    N/A

  • Flip It & Reverse It Hip Mobility
    17:29
    Flip It & Reverse It Hip Mobility

    Flip It & Reverse It Hip Mobility

    17m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Shake Your Booty Pilates
    27:37
    Shake Your Booty Pilates

    Shake Your Booty Pilates

    28m | Intermediate

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

    Equipment Needed:
    Team Bands

  • Full Body Up Down Burn Town
    29:10
    Full Body Up Down Burn Town

    Full Body Up Down Burn Town

    29m | Beginner to 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)

  • Flip The Switch Mobility
    27:44
    Flip The Switch Mobility

    Flip The Switch Mobility

    28m | Intermediate

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

    Equipment Needed:
    N/A

  • WEEK B SCHEDULE
    WEEK B SCHEDULE
    118 KB

    WEEK B SCHEDULE

    118 KB

  • Strength Flow Full Body
    37:24
    Strength Flow Full Body

    Strength Flow Full Body

    37m | Intermediate

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

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

  • Lock & Key Upper Body
    15:51
    Lock & Key Upper Body

    Lock & Key Upper Body

    16m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Starting Strength Weighted Core (pt2)
    22:10
    Starting Strength Weighted Core (pt2)

    Starting Strength Weighted Core (pt2)

    22m | Intermediate

    Find Starting Strength Weighted Core (pt1) here: https://theteamplans.vhx.tv/videos/starting-strength-weighted-core-pt1

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

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

  • Build Your Engine Full Body
    34:35
    Build Your Engine Full Body

    Build Your Engine Full Body

    35m | Intermediate

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

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

  • Happy Feet Lower Mobility
    16:50
    Happy Feet Lower Mobility

    Happy Feet Lower Mobility

    17m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Triple B Pilates
    17:03
    Triple B Pilates

    Triple B Pilates

    17m | Beginner to Intermediate

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

    Equipment Needed:
    Team Bands (optional)

  • Weights & Shakes Full Body
    39:44
    Weights & Shakes Full Body

    Weights & Shakes Full Body

    40m | Intermediate

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

    Equipment Needed:
    Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs)

  • Breath Flow Mobility
    21:36
    Breath Flow Mobility

    Breath Flow Mobility

    22m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • OVULATORY PHASE
    OVULATORY PHASE
    959 KB

    OVULATORY PHASE

    959 KB

  • Speed In Strength Full Body
    38:40
    Speed In Strength Full Body

    Speed In Strength Full Body

    39m | 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

  • Flex & Reset Upper Mobility
    18:48
    Flex & Reset Upper Mobility

    Flex & Reset Upper Mobility

    19m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Abs & Arms Fusion Flow
    25:34
    Abs & Arms Fusion Flow

    Abs & Arms Fusion Flow

    26m | Intermediate to Advanced

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

    Equipment Needed:
    Lights dumbbells (5-15 lbs)

  • A Very Hard Full Body Workout
    47:06
    A Very Hard Full Body Workout

    A Very Hard Full Body Workout

    47m | Advanced

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

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

  • Hidden Range Hip Mobility
    19:15
    Hidden Range Hip Mobility

    Hidden Range Hip Mobility

    19m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Switchback Booty Burn
    21:13
    Switchback Booty Burn

    Switchback Booty Burn

    21m | Intermediate

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

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

  • Spring Forward Full Body
    38:21
    Spring Forward Full Body

    Spring Forward Full Body

    38m | Intermediate to Advanced

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

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

  • Free Flow All Mobility
    20:08
    Free Flow All Mobility

    Free Flow All Mobility

    20m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • LUTEAL PHASE
    LUTEAL PHASE
    995 KB

    LUTEAL PHASE

    995 KB

  • 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

  • Abundantly Booty Pilates
    17:13
    Abundantly Booty Pilates

    Abundantly Booty Pilates

    17m | Beginner

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

    Equipment Needed:
    Team Bands (optional)

  • 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

  • BONUS: Cycle Syncing Guide
    BONUS: Cycle Syncing Guide
    228 KB

    BONUS: Cycle Syncing Guide

    228 KB

  • WELCOME
    WELCOME
    45.4 KB

    WELCOME

    45.4 KB

  • THE MENSTRUAL CYCLE
    THE MENSTRUAL CYCLE
    523 KB

    THE MENSTRUAL CYCLE

    523 KB

  • CYCLE SYNCING FOR EXERCISE PERFORMANCE
    CYCLE SYNCING FOR EXERCISE PERFORMANCE
    234 KB

    CYCLE SYNCING FOR EXERCISE PERFORMANCE

    234 KB

  • CYCLE SYNCING FOR PELVIC FLOOR, DIGESTION, & MOTIVATION
    CYCLE SYNCING FOR PELVIC FLOOR, DIGESTION, & MOTIVATION
    100 KB

    CYCLE SYNCING FOR PELVIC FLOOR, DIGESTION, & MOTIVATION

    100 KB

  • IRREGULAR CYCLES, PCOS, & HORMONAL BIRTH CONTROL
    IRREGULAR CYCLES, PCOS, & HORMONAL BIRTH CONTROL
    160 KB

    IRREGULAR CYCLES, PCOS, & HORMONAL BIRTH CONTROL

    160 KB

  • THE BIG PICTURE ON CYCLE SYNCING
    THE BIG PICTURE ON CYCLE SYNCING
    35.2 KB

    THE BIG PICTURE ON CYCLE SYNCING

    35.2 KB

  • THE CYCLE SYNCING WORKOUT PLAN
    THE CYCLE SYNCING WORKOUT PLAN
    1.12 MB

    THE CYCLE SYNCING WORKOUT PLAN

    1.12 MB

  • FREQUENTLY ASKED QUESTIONS
    FREQUENTLY ASKED QUESTIONS
    479 KB

    FREQUENTLY ASKED QUESTIONS

    479 KB

  • DOWNLOAD: CYCLE SYNCING GUIDE
    DOWNLOAD: CYCLE SYNCING GUIDE
    4.97 MB

    DOWNLOAD: CYCLE SYNCING GUIDE

    4.97 MB

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