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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25 MINUTE FULL BODY SWEAT & SCULPT: 2-3KG WEIGHTS
This express Sweat & Sculpt is made up of one set of continuous movement. Be prepared to flow seamlessly from one set to the next to test your endurance and ensure maximum work in minimum time.
We begin with a kneeling upper body set, targeting the triceps, shoulders and biceps. This flows strai...
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40 MINUTE UPPER BODY STRONGER: MEDIUM + HEAVY WEIGHTS
Expect to dig deep in this upper body stronger class. Using compound sets and reps rather than long layered sequences, this workout is designed to help you lift heavier and overload through targeted upper body muscle groups.
Our first block focuses on the shoulders, particularly the front and la...
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50 MINUTE FULL BODY SCULPT: BALL + ANKLE WEIGHTS
This full body Sculpt class is all about balance, control and coordination as we move through six sets of connective, body weight based work using the ball to challenge our stability.
We begin with a simple supine core flow over the ball before moving into an upper body and core focused four po...
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50 MINUTE FULL BODY STRENGTH: 2-4KG WEIGHTS + BLOCK + BAND + ANKLE WEIGHTS
A well rounded full body strength class designed to help you move with control and intention throughout. Structured into three single-side working blocks, this class allows you to fully fatigue one side before switching, enhancing balance, stability and mind to muscle connection.
Using our block...
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DAY THREE: 45 Minute Glute Stronger: 10kg (min) + 5kg (min) + Block + Band
Day three is a classic glute focused Stronger class that uses a single heavy weight (10kg minimum), a set of medium-heavy weights (5kg minimum), a medium-heavy resistance band and the block.
No new movement patterns today as we focus on building strength through repeated movement and progressiv...
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60 MINUTE FULL BODY STRENGTH: WEIGHTS + ANKLE WEIGHTS
This extended full body Strength class uses 3kg dumbbells and ankle weights to build controlled strength with a strong focus on the glutes, core, obliques, and triceps.
The class is structured into three single side working blocks, allowing you to fully fatigue one side before switching. This ap...
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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 ...
