17 min arm and core workout to build your muscles.

Core and upper body sculpt with weights

Joana Koco

Follicular

During the Follicular phase, her brain sends signals to the ovaries, initiating the maturation process of eggs within small, fluid-filled sacs known as follicles. One follicle becomes dominant and prepares to release an egg to potentially be fertilized. During this time, her energy begins to return.

Arms and Ab’s

We’re obsessed with this pilates-inspired glute workout because you don’t even have to leave your bed! These graceful movements target all angles of your booty and thighs and are gentle on your joints, making this perfect for your Luteal Phase.

Lazy Girl Glutes in Bed

Michelle Ivana

Luteal

The Luteal phase begins after the egg is released. In the first half, the empty follicle transforms into a structure called the corpus luteum, which produces the hormone progesterone to prep the uterus for pregnancy. If there's no baby on the way, the corpus luteum breaks down.

Enhances circulation and flexibility in your core and pelvic areas, crucial for nurturing your inner strength and femininity. This workout can be used for all phases.

day 1 

Gigi Paris

Gigi Paris (HS)

Menstrual

Menstruation is the “period” phase, where bleeding occurs. It happens because the thickened lining of the uterus, which was prepared for a potential pregnancy, is not needed and sheds out of the body. Cramps and low energy are common. 

Ovulatory

Ovulation is the midpoint of her cycle when she is most fertile. The mature egg is released from the ovary and travels down the fallopian tube, ready to be fertilized by sperm. Testosterone peaks and a strong sex drive is common. Chance of pregnancy is highest during this phase. 

Awaken Your Feminine Energy

Alleviates tension and increases spinal flexibility, promoting better posture and easing everyday stiffness for optimal back health. This workout can be used for all phases.

Liberating the Spine

Strengthens your core and back, improving physical alignment and boosting confidence with a posture that exudes allure. This workout can be used for all phases.

Cultivating Sexy Posture

Boosts sexual vitality and confidence with movements that enhance blood flow and strengthen the pelvic floor, cultivating a sexy and empowered posture. This workout can be used for all phases.

Activating Sexual Energy & Confidence

This workout is perfect for the late follicular and ovulatory phase when energy levels are at their peak. This high-intensity routine is designed to maximize glute muscle engagement, increase lower-body strength, and enhance endurance. With a focus on targeted and controlled movements, this workout will push your limits, boost your metabolism, and get your booty pumped!

Glutes on Fire

Builds flexibility and strength in your legs and hips, supporting better balance and enhanced mobility for a strong, grounded presence. This workout can be used for all phases.

Enhancing Leg Flexibility & Strength

Leg workout that supports muscle building.

Strong & Sexy Legs -

Strong & Sexy Legs

Legs

Improves flexibility and circulation in the pelvic area, key for enhancing energy levels and boosting sexual health. This workout can be used for all phases.

Vibrant Pelvic Opener

Enhances muscle elasticity and joint health through a combination of flexibility and mobility practices, ensuring smoother, more fluid movements. This workout can be used for all phases.

Integrating Flexibility & Mobility

This routine makes the most of your natural energy highs, leaving you with a rounded, lifted booty and flexible hips. The movements target the gluteus medius and minimus, helping to shape your bum while also lifting and firming the gluteus maximus. Additionally, hip-opening stretches improve flexibility and stability, enhancing lower body symmetry.

Peach Perfect

This core workout includes creative ab sequences to support proper posture and balance.

Strong and Graceful Core and Abs

Allegra

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