High load 50 min
Strength — lower body
Best in Follicular / Ovulatory
Library
Movement
High load 35 min
Intervals outdoors
Best in Ovulatory
Medium load 30 min
Pilates flow
Best in Any phase
Medium load 40 min
Restorative strength
Best in Early luteal
Low load 45 min
Long walk + hip mobility
Best in Menstrual
Low load 25 min
Mobility and breath
Best in Menstrual / Late luteal
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