A 45-min mix of resisted cardio and strength training ideal during menstruation and the early follicular phase of your cycle.

Duration: 49 minutes
Equipment: Weights, Barbell, Step/Bench, Resistance Band, Mat, Foam Roller
Presenters: Vili Fifita, Kylie Gates, Glen Ostergaard, Ben Main, Khiran Huston, Erin Maw, Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele

1. WARM-UP
Fly Away performed by Island Light made famous by Tones And I
Moves: Side Bend, Forward Fold Sequence, Squat, Squat with Overhead Reach, Back-Stepping Lunge with Thoracic Twist, Squat & Knee Snap Combo, Lateral Lunge & Squat Combo, Triple Pulse Lateral Lunge & Squat Combo

2. RESISTED CARDIO
Lightswitch performed by Quirky Crystal made famous by CHAII
Moves: Squat & Knee Combo, Squat & Kick Combo, Lateral Lunge, Knee Lift, Lateral Lunge with Kick, Plyo Lunge & Squat Kick Combo

3. SQUATS
Alive performed by Mad Dee made famous by Dimension feat. Poppy Baskcomb
Moves: Squat, Staggered Squat, Combination Bottom Half Squat

4. TRICEPS/BICEPS
Made You Look performed by Spectacle Speakers made famous by NAS
Moves: Bicep Plate Curl, Staggered Bicep Curl, Mid-Range Pulse Hold, Tricep Bench Pushup, Mid-Range Pulse

5. LUNGES/SHOULDERS
You're The One performed by A Murmer of Mildreds made famous by Big Gigantic feat. Nevve
Moves: Plate Front Squat, Alt Backward-Stepping Lunge, Triple Pulse, Standing Overhead Shoulder Press, Triple Pulse Lunge, Side Rotator Raise

6. RESISTED BALANCE
Fireball performed by The Royal Penguin Dime made famous by Wongo feat. Rubi Du
Moves: Hip Extension, Hip Extension with Alternate Row, Runners Knee

7. GLUTES
Best Friend performed by Sweet Tea made famous by Saweetie feat. Doja Cat
Moves: Clam, Hip Abduction Pulse, Hip Extension Pulse

8. CORE
Gold performed by Platinum Progeny made famous by Sebastien feat. Bright Sparks
Moves: Alternate Single-Leg Extension, Double-Leg Extension, Combination, Bicycle Crunch, Triple Pulse C-Crunch, Hip Bridge, Alternate Single-Leg Hip Brige, Leg Extension, Plank, Walking Plank & Hover, Mountain Climber

9. FOAM ROLLING
Dance For You performed by Revel Day made famous by Revel Day
Girl Like You performed by Flux Vortex made famous by Flux Vortex
It's All Because of You performed by Victor Lundberg
Moves: Foam Rolling: Calves, IT Band, Quads, Glutes, Mid-Upper Back