This intense full body workout is best:
* at any time during your cycle
* will help burn off extra carbs from the meal before
* for days you've slept well
* when you're not feeling stressed
* followed up with a full day of rest

This intense workout is best:
* during any time of your cycle
* done 3x a week with a rest day between

This full body workout features dumbbells and HIIT segments to create an intense metabolic afterburn effect. Allow for at least 24 hours of recovery to ensure muscles regenerate and your nervous systems shifts back into calm mode. Ideally, walk for at least 20 minutes at a relaxed pace after this...

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

Do this workout 2x a week with rest days between for recovery. Make sure you use weights heavy enough to create fatigue by the end of your set.

This is the perfect workout to create full-on muscle fatigue in your upper body. Do this no more than 2-3x a week with a rest day between

This intense lower body workout is best:
* during days 21-7 of your cycle
* to reshape the lower body during lower estrogen times
* reduce carbs to reshape your lower body (minimize insulin, a fat storage hormone)
* when you're not feeling stressed
* followed up with a full day of rest

This intense workout:
* is best done during days 7-21 of your cycle
* should be done no more than 2-3x a week
* is best for days you've slept well
* is best when you're not feeling stressed
* is best followed up with a full day of rest

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

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
* done no more than 2-3x a week

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 no more than 2-3 times a week

This intense workout is best:
* during days 21-7 of your cycle to boost fat loss in lower body
* 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 any time of your cycle
* to create strong and lean upper body definition
* followed up with a full day of rest

This intense workout is most effective:
* during days 7-21 of your cycle
* for days you've slept well and are not stressed
* when insulin is reduced with low-carb and low-stress
* followed up with a full day of rest for the lower body

This intense workout is best:
* during any time of your cycle
* to burn off excess carbs from the previous meal
* when you're not feeling stressed
* followed up with a full day of rest

Complete 15 reps of each on both sides:
1. Front leg raise and biceps curls
2. Back leg raise and upright row
3. Side leg raise and lateral raises
4. Front leg raise and hammer curl
5. Back leg raise and shoulder press
6. Side leg raise and upright row

This intense abs workout is best:
* during anytime of your cycle
* done 2-3x a week max with a rest day afterwards
* avoided by pregnant women after the first trimester
* followed up with a full day of rest for the abs

How to do the perfect sit-up to work all parts of your abs at the same time.

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 no more than 2-3 x a week

Low-impact, yet effective upper body toning workout. Do this 2-3x a week with a rest day between.