Dumbbells

This workout:
* is best during any time of your cycle
* shapes your lower body best during days 21-7 of your cycle
* should be followed up with a full day of rest for the lower body

This intense workout is best:
* during days 7-21 of your cycle
* for days you've slept well
* when you're not feeling stressed
* followed up with a full day of rest

This intense lower body workout is best:
* during days 21-7 of your cycle
* to reshape the lower body during lower estrogen times
* done while following a moderate carb diet (reducing insulin allows lower body fat to be released)
* followed up with a full day of rest for the lower body

This intense upper body workout is best:
* anytime during your cycle
* when your upper body is well rested
* followed up with a full day of rest for the upper body

This intense workout is best:
* during any time of the cycle
* for days your upper body is well rested
* done to the point of complete muscle fatigue
* followed up with a full day of rest for the upper body

15 Knee Push Ups (or full body)
15 Pull downs with long band
15 Side to side push ups
15 Upper back strengtheners with long band
15 Push up pulses (all the way down and half-way up) - then hold down for 10 seconds
15 Triceps strengtheners with long red band - then hold the last rep 10 seconds

This intense workout is best:
* during days 7-21 of your cycle
* for days you've slept well
* when you're not feeling stressed
* followed up with a full day of rest
* done 2-3x a week max

This workout is ideal for a quick lower body boost any time of the month. Complete it twice to create a greater burn and fatigue.

Foam rolling is the best way to help your muscles stretch and recover after a workout. This quick routine will hit the key spots.

This intense workout is best:
* during any time of your cycle
* followed up with a full day of rest for the upper body

This super intense workout is best:
* during days 7-21 of your cycle
* for days you've slept well
* when you're not feeling stressed
* followed up with a full day of rest
* done 1-2x a week max

This 14-minute lower body workout will work every single muscle to create a strong, lean and defined physique. Take a rest day after this workout. Aim to work your lower body 2-3 x a week.

Simple lower body workout that can be done even while holding your baby.

This very intense workout is best:
* during days 7-21 of your cycle
* for days you've slept well
* when you're not feeling stressed
* followed up with a full day of rest

This intense upper body workout is best:
* during anytime of your cycle
* followed up with a full day of rest for the upper body

This intense workout is best:
* during days 21-7 of your cycle
* for days you've slept well
* to create an intense afterburn effect for up to 48 hours
* when you're not feeling stressed
* followed up with a full day of rest

This workout is appropriate for any time of the month. The ideal frequency of HIIT workouts is 2-3x a week, combined with 2-3 full body strength workouts. If ACE (appetite, cravings, energy) becomes unbalanced, reduce frequency of HIIT workouts.