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Follicular Phase - Begins directly after your period, lasts for 7-10 days.

Follicular Phase - Begins directly after your period, lasts for 7-10 days.

This first phase of your cycle begins directly after your period and will last approximately 7-10 days. Hormones will increase in concentration as the days progress. Expect to feel a gradual correlating increase in energy. This phase is great for more challenging workouts. The body may feel ready for low-impact cardio or more intense training. Consider including Rebounder Workouts for low impact, effective cardio or Elevated Pilates Mat workouts to increase core strength, functional flexibility, and overall tone and condition whilst keeping the Nervous System Calm. Around 30 Minutes duration is the sweet spot. Although you’re likely to feel more energised, listen to your body and be sure to practice self-care. Energy levels are gradually rising, so balance intensity with nurturing, mindful movement and staying true yo your individual needs. Think of this phase as SPRING.

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Follicular Phase - Begins directly after your period, lasts for 7-10 days.
  • 20 Minute Pilates Band Burn 1 - Arms & Lower Body

    Pilates strength workout designed to target and sculpt the lower body as we create lean definition along the arms. Dynamic Sequences Tone, Tighten and Redefine in this Total Body Flow. Integrate the Resistance Band along with hand weights to intensify results. I hope you love this one, I can't wa...

  • Follicular Phase - Part 1

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  • Follicular Phase - Part 2

    301 KB

  • 23 Minute Pilates Magic Circle - Side Body Arms & Inner Thighs

    Integrate the Pilates Ring with Purposeful Intentional Movement designed to Tone, Tighten & Realign. Activate the Deep Core, Side Body, Arms & Inner Thighs as we Stabilise through the Hips & Shoulders with key Pilates & Barre inspired sequences. Transition from Standing to The Mat as we Connect b...

  • 25 Minute Lean Legs - Reformer Style

    Take Reformer esque moves to the Mat. All you need is a pair of socks or gliders & your Pilates Ball for the initial Standing Series. Transition to the Mat for Dynamic Pilates Sequences to Target the entire Lower Body, Hips, Booty & Inner Outer Thighs for Lean Definition, Length, Functional Flexi...

  • 27 Minute Full Body Pilates - Hips, Outer Thighs & Arms Focus

    Target the Hips, Outer Thighs, Obliques & Arms with Dynamic, Fluid Sequences. Blend Pilates & Barre Principles with consistent movement to Redefine the Entire Body. Make the most of every moment a we connect breath to movement, find length in the body, Elongate, Tone and Tighten. I hope you love ...

  • 29 Minute REBOUNDER X SIDEWAIST

    Rebounder flow blends Pilates & Barre moves to redefine the entire body, trim the waistline and rejuvenate the fascial system. Release negative tension, toxins and heavy emotions with every bounce. Burn twice as many calories & fat as jogging. Create Lean Definition along the arms with the G-Forc...

  • 25 Minute Pilates Band Burn - Hips, Waist & Outer Thighs

    Quick & Effective Full Body integration designed to target the Hips, Outer Thighs, Booty & Obliques. Create Lean lines throughout the body and reshape the waist with dynamic, fluid sequences. Transition from side lying to planks to deep core. Add the Resistance band & light ankle weights to inten...

  • 17 Minute Beach Ready Booty Workout

    This Holiday Workout is designed to tone, tighten and leave you feeling Beach Ready. Blend Dynamic Sequences inspired by the pillars of Pilates & Fascia Fitness to activate the Glutes, Sculpt the Outer Thighs & Hips and create lean lines throughout the body. All you need is a sturdy chair. Integr...

  • 28 Minute REBOUNDER X CLASSICAL CORE - Waist, Arms, Lower Body

    Elevate your heart rate, get the blood pumping, process all those emotions and work your entire body just in time for post Xmas lunch and pre NYE. Focus on the waistline, triceps, biceps and lower body with a side of Classical Core to target the deep core. But most of all, flush out negativity an...

  • 36 Minute All-In-One Pilates Ball Workout

    Total Body Workout integrates the Pilates Ball to target the arms, side waist, outer thighs, hips, glutes and core. Dynamic sequences blend Pilates and Barre principles, designed to engage the entire body. Not a moment wasted in this highly efficient and effective workout, perfect for the busiest...

  • 21 Minute RREBOUNDER X DANCER ARMS

    Transition from the Reobunder to The Mat with Interval Training. Redefine the Lower Body, reduce cellulite, flush out toxins and rejuvenate the fascia on the Rebounder. Tone those Dancer Arms with Fluid Movements and Pilates & Barre Inspired Sequences for those Dancer Arms. Work with the force of...

  • 31 Minute Power Pilates - Hips, Shoulders & Thighs PART 1

    Recenter and Find your Power as we connect Breath to Movement with Dynamic Sequences and Bodyweight work. Redefine the Shoulders, Trim, Tone & Tighten throughout the Lower Body, with a Focus on Hips, Outer Thighs and Booty with a sprinkle of Inner Thighs. The power of knowing you can return to Th...

  • 25 Minute Targeted Pilates Arms, Waist & Hips

    Dynamic Pilates & Barre Inspired Moves for those Pilates Arms. Transition from a Standing Series to Engage the Obliques and Redefine the Arms to Body Weight Work and Side Lying On the Mat. Cinch the Waist, Redefine the Side Body, Sculpt the Hips, Booty and Thighs as we Integrate the Arms in Dynam...

  • 30 Minute REBOUNDER X BALLET ARMS & WAISTLINE

    Dynamic Interval Training where the Rebounder meets Ballet Arms and Pilates Sequences. Redefine the Lower Body, Cinch the Waistline and Zip Up the Core. Even against the odds, we get it done. Short, Sharp & Highly Effective. Flush out Toxins & Negativity, Boost the Lymphatic System, Aid Digestion...

  • 23 Minute Pilates Power 2 - Deep Core & Booty Lift

    Dynamic Core Series blending Pilates & Barre Principles with the Instability of the Pilates Ball to Activate the Deep Stabilisation Muscles. Find your Centre, Zip Up and Tighten as we Engage the Deep Core and feel the Burn. Focus on Balance, Stability and Control as we Realign and Return to our C...

  • 27 Minute REBOUNDER X PILATES FULL BODY

    Your New Go-To Rebounder Flow. Elevate your Routine, or add it back to your favourite Rhythmic Workouts. Tone & Tighten with this Total Body Workout. Burn twice as many Calories and Fat as Jogging. Flush out Toxins and allow Negativity and Stored Emotions to Flow out of your System. Rejuvenate th...

  • 32 Minute Pilates Full Body - Deep Core Focus

    Full Power, Full Body Pilates Flow integrating the Resistance Band to activate the Deep Core. Tone and Tighten the Entire Body as we stabilise through the Upper Body and Focus on the Deep Core, Hips and Booty, with extra attention to the Posterior Chain. Intense, Effective and Transformative, all...

  • 28 Minute REBOUNDER X PILATES ARMS

    Blend Pilates Moves with the Power of the Rebounder to Tone and Tighten the Entire Body in this Arms Focused Workout. Enhance Cardiovascular Fitness, Boost the Lymphatic System and Flush out Toxins. Twice as Calorie and Fat Burning than Jogging, this Interval Based Workout Redefines the Arms inte...

  • 24 Minute Holiday Body - Part 2 Full Body Tone

    Part 2 of the Holiday Body Series. Dynamic Sequences Designed to Tone the Entire Body. Blending Pilates Mat Repertoire and Barre Floor Work. Precise Cues, Layers & Options will guide you. Intensify your Workout with Light Ankle Weights or work with Your Own Body Weight. I would love to hear how y...

  • 27 Min Barre Cardio - Full Body

    Standing Full Body Barre Flow to Tone & Elongate the Entire Body with just enough Cardio to Elevate & Intensify. Integrate the Arms, Trim the Side Body, Tone & Tighten all the areas first to go as we age / progress through life. Elevate & Intensify your Results whilst keeping it Low Impact. Grab ...

  • 29 Minute Full Body - Dynamic Sequences 16/10/23

    Dynamic Sequences designed to Connect our Breath to Movement as we find a little More Peace & Ease in our hearts. A Workout to Redefine & Tone the Entire Body whilst holding space to process, and arrive into the Moment, as we move through Dynamic Sequences to distract & soothe on the Mat. I hope ...

  • 29 Minute Inner Outer Thigh & Core Burn / Quick Cardio Blast

    Begin with a quick Cardio Blast to Flush out Toxins and Rejuvenate the Fascia. Transition to The Mat for Dynamic Sequences. Blend Pilates & Barre Moves with the Band & Light Weights to Intensify and Elevate your Workout. Boost your Metabolism long after the Workout is over with key Fascia Fitness...

  • 21 Minute Barre Burn - Lean Legs & Side Body

    Elongate, Strengthen & Create Lean Definition. Not a minute of your time wasted in this Intensive Barre & Pilates Inspired Standing Flow. Grab a High Back Chair, Barre or Counter Top and get ready to feel the burn. Integrate the Pilates Ball & Light Ankle Weights, to Elevate & Intensify your Work...