This intense workout is best:
* during days 7-21 of your cycle as it reshapes the thighs, butt and hips
* when you're not feeling stressed
* followed up with a full day of rest
* followed by a lower carb diet (avoid insulin release to boost fat loss in lower body)

This intense workout is best:
* done 2x a week with the heaviest set of dumbbells you can lift
* on days your muscles are well rested and your energy is good
* followed up with a full day of rest for your muscles
* followed up with a cold shower to boost recovery

This workout is a super-effective upper body routine, sure to fatigue every single muscle intensely and in minimal time. Make sure you give the upper body at least 36 hours of recovery afterwards. Ideal for anytime in your cycle.

This short lower body workout consists of 10 moves and 2 short HIIT segments.

Perform 15 reps each

Long band and dumbbells

This workout hits all major ab and core muscles to provide strength, support and definition in your entire core. Perform 3 days a week with a rest day after each workout.

Ideal post-workout to stretch and rehab the muscles.

This workout includes short HIIT segment and will leave your metabolism stoked for up to 48 hours after.

10 moves to work the full body: biceps, shoulders, back, lats, hamstrings, quads, abs, and glutes. With this one you really don’t have an excuse not to work out!

These 3 moves will lift, round and shape your butt and hamstrings:
Donkey kicks 30x
Side leg raise 90 degree angle 30x
Cross over kicks 30x

14-minute leg and butt workout (arches)

Challenging routine to build great shoulder, back, biceps and triceps definition and strength

7 moves, 1 minute each

A core-focused routine that works the upper body as well

No equipment needed

Easy into the moves and focus on proper form over number of reps.

Moderate dumbbells

Muscle building phase