Learn to Work With Your Cycle, Not Against It ✨🔄
We’ve all been there—your period hits, your energy tanks, and suddenly, working out feels like an impossible task. One day you’re ready to conquer the world, the next you’re curled up questioning how you’re going to get up again to workout. But here’s the truth—movement is one of the best things you can do for your body during every phase of your cycle.
That’s exactly why we created the Cycle Syncing Program—a fully guided, 26-workout mini-series designed to help you move in a way that supports your body through every phase of your cycle. No more pushing through workouts that don’t match your energy. Whether you're dealing with cramps, mood swings, or just need a workout that matches your energy level, we've got you covered.
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Your energy isn’t the same every day–so why should your workouts be? Cycle syncing is about working with your body, not against it. It’s about making movement feel good in every phase, and not forcing workouts that drain you.
And your cycle? It’s not just your period. It’s a four-phase cycle that affects your energy, strength, mood, and recovery. Instead of pushing through workouts that don’t match your vibe, this program helps you workout smarter, not harder. Because fitness should work for you, not the other way around.
Why Cycle Syncing?
Why It Matters
Feel strong AF all month long
Prevent injury and hormonal imbalances
Less burnout, more energy
Train to be in sync with your body
What's Included
Wellness cheat sheets on the best foods, vitamins, and self-care tips for each cycle phase
26 guided workouts tailored to each phase of your cycle, so you can move in sync with your body all month long
Multiple modifications included in the workouts so you can adjust based on how you feel
Color-coded calendar to help you align your workouts and get (and stay!) moving
Suggested equipment list to help you get the most out of every workout
Your menstrual cycle has four phases, and each one impacts your energy, strength, and recovery. Your body isn't meant to go at 100% every day, but with cycle syncing it helps you work with your natural rhythms so you can stay consistent without exhaustion. This program adapts workouts to match our energy levels for each phase.
The Cycle Phases
Menstrual Phase
You have the lowest amount of energy in this cycle and your body is in full recovery mode. This is the best time for gentle movement, yoga, stretching, and mobility work. If you’re feeling up for it, low-impact strength training is great, but honoring rest is key.
AKA The Reset
Follicular Phase
Your energy begins to rise, and you now have the ability to push yourself more. This is the best time for strength training, Pilates, bodyweight workouts, and moderate-intensity cardio. It’s your momentum-building phase.
AKA The build-Up
Ovulatory Phase
Hello, energy boost! This is when your energy, strength, and endurance are at their highest. It’s the best time for heavier lifting, HIIT, high-intensity workouts, and pushing your limits. Take advantage of this phase!
AKA The Peak
Luteal Phase
Your body is naturally winding down during this phase. As energy dips, we shift to lower intensity, mobility, stretching, and even steady cardio. Strength workouts are still great, but opt for lighter weights and longer rest times.
AKA The Slow Down
Program Overview
3 Menstrual Phase Workouts
3 Ovulatory Phase Workouts
10 Follicular Phase Workouts
10 Luteal Phase Workouts
Squad Downloads
We've created lock screen backgrounds to help you maximize the most out of the Cycle Syncing program. These lock screens act like cheat sheets to help you know what to focus on to eat during each cycle, how to get physical in the right way, vitamins you should keep an eye on and how to support your mental health.
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Squad Member Grace
Being able to sort workouts by cycle phase is literally the best thing that's ever happened to my workout routine!
Squad Member Grace
I woke up and didn’t want to do anything; was trying to think of what to do and remembered this lovely program perfect for a low energy pre-menstrual day 😂 Exactly what I needed to feel a bit better, and to feel empowered
Frequently Asked Questions
Cycle Syncing Program
The Cycle Syncing program does not have a definitive start or end date. Our fitness programs are self study, which means you can start at any time! In this case when your cycle starts, and the Cycle Syncing program can be repeated again again with each menstrual cycle.
Some of our workouts in this program would be considered “intermediate” level of fitness. While some many be challenging, all our Squad Leaders offer modifications within each video to meet you at your fitness level.
Yes! The workouts are available for at-home or gym use.