This is an intermediate program for anyone with a menstrual cycle who wants to try syncing it with their training. Our female hormones fluctuate throughout the month and that has an effect on the way we perform during training.

This program is divided into 4-weeks. Each workout works like this:

- Open the day you are in. - Do the warm-up. - Watch the "Exercises and Modifications" video. - Start the EMOM or the Workout (depending on the week and which comes first)

1. If you start with the EMOM, take 2min after it to set everything up for the Workout.

2. If you start with the workout: - Do the first Round with me and then complete the next 2 or 3 rounds (depending on the week) at your own pace following the circuit videos. - Take a 2min rest in between rounds.

3. On week 2 you are finishing with a 5min Tabata and it comes with a cooldown

- On the other weeks choose a cooldown and finish with it.

Week 1 - Early Follicular Phase Day 1: Push and Squat Day 2: Pull and Hinge Day 3: Upper Body Day 4: Lower Body

Week 2 - Mid Follicular Phase Day 1: Push and Hinge Day 2: Pull and Squat Day 3: Upper Body Day 4: Lower Body Day 5: Arms and Core

Week 3 - Mid Luteal Phase Day 1: Push and Squat Day 2: Pull and Hinge Day 3: Shoulder Prehab Day 4: Upper Body Day 5: Lower Body

Week 4: Late Luteal Phase Day 1: Push and Hinge Day 2: Pull and Squat Day 3: Spine and Legs Recovery Day 4: Full Body Day 5: Yoga Class

Each week is designed to match your menstrual cycle and its hormonal changes. Feel free to make changes during week 1 (during your period) and week 4 (before your period) to meet your needs.

Please don't hesitate to reach out if you have any questions.