FOLLICULAR
As you move out of your period, estrogen begins to rise, bringing with it a gradual increase in energy, clarity and motivation.
This phase often feels lighter. You may notice improved focus, better coordination and a greater capacity to take on more challenging work.
Sessions here begin to build. You’ll move into more dynamic sequences, layering complexity and introducing progressive overload in a way that feels natural. It’s a phase where you can lean into learning, refining technique and building momentum.
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DAY TEN: 50 Minute Full Body Strength: Heavy Weights + Ankle Weights
Get ready for one of Georgia’s favourite classes (yes that means it’s going to be insane). For day ten, we’re hitting the glutes and core, along with the upper body. With heavy weights, light weights and ankle weights, you’ll power through weighted bridging, core work, intense upper body moves, a...
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40 MINUTE LOWER BODY STRONGER: HEAVY + MEDIUM WEIGHTS + BAND
A lower body stronger class designed to ignite your glutes, hamstrings, and outer thighs.
We begin with a banded crab walk to activate the glute medius and outer thighs before picking up our heaviest weight (10 - 17.5 kg) for a goblet squat, incorporating pulses and single knee abduction.
Remo...
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65 MINUTE FULL BODY SWEAT & SCULPT: BLOCK + WEIGHTS + ANKLE WEIGHTS
NOTE: This workout includes extended time on the wrists. Please pause the video to take breaks as needed throughout class if you are still working on your wrist strength.
If you love push ups, pikes, side planks and a serious glute burn, this class is for you. This full body session has a stron...
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50 MINUTE UPPER & CORE STRENGTH: LIGHT WEIGHTS + MEDIUM WEIGHT + ANKLE WEIGHTS
Get ready to feel those tiny shakes as we challenge the entire upper body and core. We start slow and simple with a supine sequence to connect with the body before progressing into a single-arm weighted roll-up to challenge both our core and shoulder strength.
From here things get a little spici...
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55 MINUTE FULL BODY STRONGER: MEDIUM + HEAVY WEIGHTS
In this full body stronger class, we use medium weights (5-7kgs) and heavy weights (7-9kg) as we move through a series of varying full body push/pull movements.
We start standing with dual weighted RDLs and suitcase squats layering in bicep curls to shoulder press to warm up the whole body befo...
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40 MINUTE CORE & INNER THIGH SCULPT: BALL + ANKLE WEIGHTS
This focused sculpt class is designed to strengthen the deep core, obliques and inner thighs using a Pilates ball and optional ankle weights. This session combines controlled, low impact movements with targeted resistance work to build stability, endurance and connection through the centre of the...
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20 MINUTE FULL BODY STRETCH: BAND
Using a resistance band (or towel), we move seamlessly through supine banded spinal roll-ups, inner thigh and hamstring stretches, and an IT band release to gently open the body.
From there, we remove the band to focus on the hips and groin, progressing into a supported Happy Baby. We close the ...
