explore the Library

21-Day Beginner Program

Start your Pilates journey! Refine your form, connect to your breath, and build confidence on the mat

18 classes

Simply Strong

14 day challenge designed for your follicular + ovulatory phases. Build strength and endurance

10 classes

Simply Soft

14 day reset designed for your luteal + menstrual phases. Focus on movement that fuels recovery

10 classes

Sculpted From Scratch

A low-impact Pilates x strength program designed to refine, tighten, and tone from head to toe. Made specifially for beginners.

21 classes

Join May 11

Explore by cycle phase

Menstrual Phase

Days 1-7
Rest, regualte, release. These gentle flows soothe cramps, inflammation and restore calm on your lowest hormone days

Follicular Phase

Days 8-13
Energy + estrogen rise...and so does your strength. These workouts target strength and endurance.

Ovulatory Phase

Days 14-18
You're at your strongest here! Train with intensity, confidence, and peak energy.

Luteal Phase

Days 19-28
Your energy shifts inward. These workouts are low impact, regulate cortisol, and support recovery.

Strength

Strength Abs & Glutes

Strength

20 min

Strength circuit focused on lower body & core! Grab your heavy weights and let's do this! Phase recommendation: follicular-early luteal/late luteal adjust weights as needed

Strength Back & Glutes

Strength

21 min

We are working in supersets in this 20 minute strength focused workout targeting your glutes & back. Quick workout that is still effective! Phase recommendation: follicular-early/mid luteal (late luteal adjust weights).

Total Strength 20

Strength

22min

Grab your heavy weights and let's hit the mat for this 20 minute full body strength circuit. We are working on building endurance and muscle tone from head to toe! Phase recommendation: follicular-early/mid luteal (late luteal adjust weights)

mat pilates

Gentle Full Body

26 min

Meet me on the mat for this gentle full body pilates class. No props needed! Great for lower energy days. Phase recommendation: luteal-menstrual

Focused Upper Body

21 min

This focused upper mat pilates class is gentle enough for any cycle phase, but still effective! Wrist weights optional. Phase recommendation: luteal-menstrual

Side Body Build

20 min

Focus on your glute & oblique strength in a gentle way during this mat pilates workout. No props needed! Phase recommendation: luteal-menstrual

power pilates & sculpt

Day 20: Full Body Pilates

30 min

It is the final full body day of the challenge! Today is where we push endurance and strength from head to toe. Of course, take it at your own pace and modifications offered throughout.

Day 19: Pilates Glutes & Core

22 min

Today's workout is focused on glute & core work, designed to challenge you while still keeping it beginner friendly. Modifications offered throughout.

Day 18: Full Body Pilates

30 min

A full body pilates workout using weights. Great for building endurance and strength. Modifications offered throughout.

stretch & flow

Day 21: Recovery + Mobility

15 min

Let's wrap up the final day of the challenge with some recovery and mobility work. Focus on stretching your hips & hamstrings while finding more flexibility from head to toe.

Day 14: Recovery + Mobility

14 min

Today we are focusing on stretch, mobility, and recovery as we round out the end of week 2. Take it at your own pace, focus on your breath, and feel grounded on your mat.

Day 7: Recovery + Mobility

17 min

Today is all about recovery + mobility! You've been showing up all week, today we focus on stretching your hips & spine to help you avoid burnout.