This workout:
* can be done during any time of your cycle
* followed up with a full day of rest for your lower body

This workout is a quick way to strengthen and tone the entire lower body: quads, hamstrings, glutes, inner thighs, calves. Ideally complete 3 rounds of this if you use this as 'leg day' and incorporate a rest day the next day.

This low-intensity workout can be done at any time during your cyc...

This 9-minute workout focuses on strengthening your entire back side, from the upper back to lower back, glutes and hamstrings, while focusing on overall core strength. Back and core muscles need a rest day after being worked, so do this 3x a week max.

This intense upper body workout is best:
* during any time during your cycle
* for days you've slept well
* when you're not feeling stressed
* followed up with a full day of rest for the upper body

This intense workout reshapes your lower body best:
* during days 21-7 of your cycle (low-estrogen)
* when you're not feeling stressed
* followed up with a full day of rest for the lower body
* when insulin is kept low (low-carb diet)

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

This intense workout is best:
* during any days of your cycle
* completed 3x total for intense muscle strain
* followed up with a full day of rest

No equipment needed

Dumbbells

Use your long resistance band to complete 2 or 3 rounds of this intense superset routine.

Use a heavier set of dumbbells to complete this superset routine.

Dumbbells & Chair

17-Minute Full Body

Hitting major leg muscles, 20 reps each

Full Body work with dumbbells

Dumbbells

Moderate dumbbells
5 exercises, 3 sets
Ab finisher

No equipment

No equipment

Use moderately heavy dumbbells

Moderately heavy dumbbells

Use heavy dumbbells
4 exercises, 4 sets

Moderately heavy dumbbells
5 exercises, 3 sets

Use a heavy set of dumbbells