Days 17 - 30. The first few days of the luteal phase we can still challenge the body and from day 20 we really slow it down. This phase starts with challenging workouts before moving into gentle Pilates, walks and stretch classes. Take rest days and look after yourself as you need. In the luteal phase, your oestrogen levels will start to fall as your progesterone rises and may lead to low energy and low mood. * Your luteal phase may be shorter than the 30 days and if your cycle is longer than 30 days go back to the start of this luteal programme until a new cycle begins.
Day 17 Power Sculpt
25 Mins
Welcome to day 17. The first few days of the luteal phase you will be still high on energy and we can challenge the body. Power Sculpt is designed to work the legs and the abs.
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Day 18 Bite Size Inner Thighs and Hamstrings
17 Mins
Welcome to day 18. The first few days of the luteal phase you will be still high on energy and we can challenge the body. Todays class is a short and fiery class targeting the inner thighs and hamstrings. If you have more energy you can pair this class with cardio of your choice.
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Day 19 Full Body Sculpt
22 Mins
Welcome to day 19. The first few days of the luteal phase you will be still high on energy and we can challenge the body. Todays class is designed to move and challenge the whole body.
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Day 20 Morning movement
22 Mins
This is Day 20 of the cycle and the hormones begin to drop. We focus on moving the body to improve mood and strength but we also increase self care practices. Todays workout is morning movement designed to leave you energised for the day.
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Day 21 Strength and Mobility
33 Mins
Welcome to day 21 of the cycle. We are in our rest period where we still move the body but at a slower pace. If you need a rest day instead please choose that instead. In todays class we challenge the strength but we move in a controlled gentle pace with stretches throughout the class. Expect to work the glutes and posture + mobilise the hips and legs.
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Day 22 Gentle Glutes and Abs
28 Mins
Welcome to day 22 of the cycle. We are in our rest period where we still move the body but at a slower pace. If you need a rest day instead please choose that instead. Todays class is a targeted glutes and abs class designed to build strength.
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Day 23 Gentle Full Body
26 Mins
Welcome to day 23 of the cycle. This is your new fave for low energy days when you still want to move the whole body. Expect to mobilise the body and build strength in the glutes and core.
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Day 24 Low Impact Sculpt
30 Mins
Welcome to day 24. This is a low impact Pilates sculpt class working the entire body. These movements are designed to strengthen while also mobilising the body. This is a great way to move in a low impact way.
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Day 25 Walk + Yin Stretch
26 Mins
Welcome to day 25 of the cycle. You may be experiencing PMS or low energy and low mood. I encourage you to take a slow walk is possible and wind down with this 26 minute relaxing stretch.
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Day 26 Evening Wind Down
20 Mins
Welcome to day 26 of the cycle. You may be experiencing PMS or low energy and low mood. Rest if you need and if you feel like moving your body this evening wind down will be perfect. Well done for taking the time to move your body
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Day 27 Bite Size Gentle
16 Mins
Welcome to day 27 of the cycle. You may be experiencing PMS or low energy and low mood a great time to prioritise self care and make sure you are eating enough. Todays class is an express full body gentle Pilates class.
The goal is to mobilise the body, engage the muscles and improve mood. Pairs well with a walk.
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Day 28 Full Body Reset
20 Mins
Welcome to day 28 of the cycle. You may be experiencing PMS or low energy and moving the body can really help if you feel up to it. This workout is designed to move the full body with no equipment needed.
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Day 29 Stretch and Mobility
14 Mins
Welcome to day 29 of the cycle. This is a short whole body stretch and mobility session designed to be done on its own, end of any light cardio.
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Day 30 Feel Good Pilates
25 Mins
Today is the ultimate feel good workout. Perfect for low energy days to relieve lower back pain, improve mobility, strengthen the glutes and increase blood flow.
* If your cycle is longer than 30 days go back to the start of this luteal programme until a new cycle begins.
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