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Full body strength

Gentle Rejuvenation Full Body Workout

Honor your body's energy levels during menstruation with this gentle and effective workout. We'll move with intention to rejuvenate and maintain your strength without overdoing it.

25 minBeginnermenstrualEquipment: yoga mat, soft block or pillow (optional)
60

Warm-up

  • Hip Circles (standing)

    120 seconds

    Small circles with one leg at a time.

    Illustration of Hip Circles (standing)

  • Pec Stretch at Wall

    90 seconds

    Hand on wall, turn away gently.

    Illustration of Pec Stretch at Wall

  • Gentle Torso Rotations (standing)

    90 seconds

    Softly twist side to side.

    Illustration of Gentle Torso Rotations (standing)

Main session

Block 1: Lower Body Focus

2

  • Chair Squats

    10-12 reps

    Sit and stand from a chair with control.

    0 / 12
    Illustration of Chair Squats

  • Reverse Lunges (modified with support)

    8-10 reps per leg

    Step back, control the knee bend.

    0 / 10
    Illustration of Reverse Lunges (modified with support)

  • Standing Calf Stretches

    30 seconds

    Lean into wall, feel stretch in calf.

    Illustration of Standing Calf Stretches

Block 2: Upper Body & Core Vitality

2

  • Bicep Curls (bodyweight or light)

    10-12 reps

    Curl arms up, feel muscle engagement.

    0 / 12
    Illustration of Bicep Curls (bodyweight or light)

  • Tricep Dips (on chair or floor)

    8-10 reps

    Lower and lift body with arm strength.

    0 / 10
    Illustration of Tricep Dips (on chair or floor)

  • Side Plank on Knees (short holds)

    30 seconds

    Lift hips, straight line, breathe.

    Illustration of Side Plank on Knees (short holds)

Cool-down

  • Seated Forward Fold

    120 seconds

    Gentle reach forward, relax back.

    Illustration of Seated Forward Fold

  • Pigeon Pose Prep (gentle version)

    90 seconds

    Figure four stretch on floor, or knee toward chest.

    Illustration of Pigeon Pose Prep (gentle version)

  • Body Scan Relaxation

    150 seconds

    Scan body for tension, release with breath.

    Illustration of Body Scan Relaxation

Tags

full bodybeginnerstrengthmenstrual phasemobility