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Sync to your Cycle

Sync to your Cycle

Every woman’s cycle varies, with more or less energy in different phases. It is beneficial to get to know your cycle so your expectations can meet your body’s needs. The research varies, but generally these are the best workouts for each phase --

Menstrual: Pilates, Restorative yoga, shorter aerobic activity (walking, running, swimming). Exercise increases blood flow which helps inflammation.
Follicular & Ovulation Phase: HIIT, Tabata and strength/cardio Intervals. Right after menstruation is when our en-ergy tends to be at its highest.
Luteal Phase: strength training, barre. Then in the days preceding menstruation perform less intensity.

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Sync to your Cycle
  • Sync to Your Cycle: Watch First

  • Access the Workout Calendar

    Did you know we have several programs laid out for you? We tell you what to do on what day. All you have to do is get your calendar and show up to each workout:) Because this app streams across TVs, computers and mobile devices we had to find a good way to access the calendars. Simply scroll to t...

  • Pilates Stretch and Strength

    A Mat Pilates workout (all on the floor) full of stretching and a lil' strength.

  • Restorative Stretch

    Maybe you like the idea of yoga, but don't like yoga. These movement patterns are for you! We will stretch your body from head to toe. In this slow, restorative stretch, we hold stretches for longer than usual. This helps to open the tissues and joints to restore your body.

  • Tempo Pilates

    Using tempo we go move through regular and slow burn exercises. We start with upper body, move to lower body and finish with core. With stretches throughout the workout, you will leave this workout feeling lengthened and energized. No coordination needed. Equipment needed: one light set of weight...

  • Restorative Yoga 1

    This restorative yoga practice begins with some gentle stretching leading you into some restorative style poses that are very meditative and relaxing.

    Equipment needed: yoga mat

  • Cardio Barre

    This all-impact cardio workout works both the aerobic and anaerobic systems. With bursts of hard work followed by moderate cardio moves, you will build a healthy heart while burning fat.

    This workout comes from our Barre Sport program.

  • Yoga Flow: Core Strength

    This yoga flow is aimed to strengthen and to stretch your body. Incorporate this core strength practice into your workout routine to strengthen your core muscles and help you maintain a strong and flexible spine.

    Equipment needed: yoga mat

  • Total Body Tabata

    Tabata circuit for the whole body! Perform 8 exercises full-out for 20 seconds, then recover for 10 seconds. No equipment needed.

  • EMOM Cardio

    EMOM stands for every minute on the minute, a type of HIIT training. In this fun, sweat-dripping intermediate to advanced workout, you will maximize your cardiovascular endurance! We set a set number of repetitions for each minute and aim to complete those reps as the workout progresses.

    Equipm...

  • HIIT & Sweaty

    Hot and sweaty HIIT! This pyramid workout challenges your agility, it challenges your cardiovascular endurance. It strengthens your heart + gives you a mental release! Grab 3 cups (turned upside down) or 3 cones...these will keep you honest through this 22-minute ALL cardio workout...that way you...

  • HIIT & Sweaty Cardio (advanced)

    Hot and sweaty HIIT! This workout challenges your agility, it challenges your cardiovascular endurance. It strengthens your heart + gives you a mental release! Grab 3 cups (turned upside down) or 3 cones...these will keep you honest through this 25-minute ALL cardio workout...that way your moves ...

  • Functional HIIT

    With each set we increase performance (we make it harder). Why? In order to strengthen any muscle you have to load it—that means that you have to work it beyond the point of its previous condition. We do this in a healthy, functional way that mimics sport movement patterns. This workout is sure t...

  • Cardio Abs

    The perfect mix of heart and core health! Follow a 30/30 second circuit alternating cardio (heart) and ab (core) exercises. This is a fun workout! If you are following the advanced modification, grab a light dumbbell.

  • Cardio Abs (advanced)

    The perfect mix of heart and core health! Follow a 30/30 second circuit alternating cardio (heart) and ab (core) exercises. This is a fun workout! If you are following the advanced modification, grab a light dumbbell.

  • Fast & Fierce A

    One of our most popular formats! Toning exercises that rev the heart rate in a 3 x 3 circuit. We will do 3 exercises - repeat. We do this three times for a total of nine exercises. Your body will love the mental release and the results! Equipment needed: medium set of weights.

  • Fast & Fierce Core

  • Barre Arms & Abs

    The perfect combination of tempo-based barre exercises to tone the arms and shoulders, mixed with slower strength exercises for the core. Equipment needed: one set of light weights < 5 lbs.

  • Lower Body Dumbbells

    Target your buns and legs with 6 exercises. We will do 4 standing exercises and 2 floor exercises.

    Equipment needed: resistance loop, medium to heavy weights.

  • Hot and Fast Arms & Abs

    We move through a timed workout without rest. You choose your pace! My goal is to keep your heart rate elevated (improving heart and lung function) while toning your arms and abs. This is a FUN workout! Equipment needed: one set of medium dumbbells - preferably the hexagon shaped dumbbells.

  • Gluteys

    Glutes are often underused or under queued. But they are so important to our kinetic chain, our core and for lifting the toosh. Many of us are quad dominant...meaning we feel lower body exercises on the front of our legs. These 7 glute-focused exercises will fire up the posterior chain, with a co...

  • Glute Building

    Six strength exercises for your glutes! Your posterior chain will light up with instructions on turning on your glutes (instead of those quads!). The first three weighted exercises target your glute max, followed by three floor exercises targeting the glute max and glute med. We finish it off wit...

  • Boxing Barre

    Elevate the heart rate while toning your arms and abs through boxing & barre moves! We move through weighted barre moves, weighted boxing moves, cardio kickboxing and finish with toning moves for the core and arms. This workout is choreographed so your heart rate stays elevated throughout the ent...