OVULATION
This is typically where energy and output peak. Estrogen is at its highest, and many experience a sense of strength, power and confidence in their movement.
You may feel more capable, keen to test your limits, and more willing to push intensity during this time. Coordination and performance often feel at their best.
Sessions in this phase reflect that. Expect more demanding, strength focused and dynamic work that allows you to take advantage of this natural peak. This is where you can push, challenge yourself and fully step into higher output training.
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50 MINUTE FULL BODY STRONGER: BLOCK + 5-6KG WEIGHTS + ANKLE WEIGHTS
This powerful Stronger class is made up of six sequences of work targeting the total core, glutes, chest, triceps and shoulders. We begin with a body weight based core series with the block to warm our core before moving into our weighted work.
From here it's straight into a single leg bridging...
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50 MINUTE LOWER BODY STRONGER: MEDIUM & HEAVY WEIGHTS + BAND
A lower body strength class focused on building strength through the glutes and hamstrings using heavier loads and compound movements. Designed to challenge your lower body endurance and encourage progressive overload, this session is all about moving with control and intent.
We begin in a sumo ...
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55 MINUTE FULL BODY SWEAT & SCULPT: 3KG WEIGHTS + ANKLE WEIGHTS
This 55 minute Full Body Sweat & Sculpt class uses a set of 3kg weights and ankle weights to move through dynamic, layered sequences designed to challenge endurance, stamina and full body control.
We begin on the mat with a layered supine core series using a single dumbbell, combining rotational...
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40 MINUTE BACK AND BICEP STRONGER: HEAVY WEIGHTS + BAND + WRIST WEIGHTS
A functional strength training session structured across five exercise sets, with a primary focus on the back and biceps. Each exercise is performed for three sets of eight reps, encouraging you to challenge yourself with heavier weights. The final rep of each set should feel difficult, while sti...
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60 MINUTE FULL BODY STRENGTH: MEDIUM + LIGHT WEIGHTS + ANKLE WEIGHTS
This extended full body Strength class uses one medium weight (3–5kg), a set of lighter weights (2–3kg), and ankle weights to build slow, controlled strength, with a large focus on the glutes, complete core, and shoulders.
We begin in a bridging sequence, targeting the glutes through double and ...
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DAY THIRTY: 35 Minute Core Sculpt: Ball + Block + Ankle Weights
It’s about to get spicy - Using the block and ball, we challenge the deep core, obliques, inner thighs, and shoulder stability through slow, controlled sculpting work. Expect side-lying oblique isolation with the ball supporting the lower waist, flowing into inner-thigh leg lifts that fire up the...
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35 MINUTE FULL BODY STRETCH: BLOCK
A full body stretch class using a block to deepen flexibility, support proper alignment, and help you safely access a greater range of motion. Guided by mindful breath, we combine flowing and static stretches to enhance mobility, recovery, and overall movement quality.
