Menstrual

Menstrual

Soothing, energising workouts, to protect your energy and release endorphins to help you feel great. During your period it's important to take it day by day, and pick the workout that offers you what you need today. In this Menstrual Series you'll find a variety of Sculpt, Strength and Restorative classes.

Subscribe Share
Menstrual
  • Menstrual Phase Explained

    Learn more about Elevate's approach to the Menstrual phase, and which workouts we recommend.

  • Feel-Present Pilates & Meditation || 40min

    A strong Pilates flow and meditation to help you ground, calm the mind and feel present.

    Equipment:
    - Mat

  • Foam Roller Recovery Routine || 18min

    Minimize your soreness and boost your recovery with this restorative foam roller routine.

    Equipment:
    - Foam Roller

  • Grounding Sculpt || 28min

    Join Rowen and Zelda for a grounding and centering sculpt class that will uplift your mood, while reinforcing confidence.

    Equipment:
    - Mat
    - Light Weights (optional)

  • Fierce Power Pilates || 25min

    A fiery Pilates flow to raise your energy, sculpt your posture and strengthen your form. Expect a powerful sequence for your core, glutes, inner-thighs and arms.

    Equipment:
    - Mat
    - Ankle Weights (optional)

  • Standing Arms Series || 15min

    A fierce standing arms sequence designed to tone and sculpt your upper body. Light equipment is optional to spice up the workout: ankle weights or light weights until (max) 2kg.

    Equipment:
    - Ankle Weights or Light Weights (optional)

  • Rainy Day Flow || 34min

    An uplifting flow combining sculpt & yoga—perfect for a cosy, rainy day while staying inside. Expect classic Pilates and Sculpt exercises, with influences of Yoga. *This class is music-free.

    Equipment:
    - Mat

  • Standing Barre Burn || 22min

    Prepare for a fierce lower body burn with this uplifting standing series. Expect a classic barre and sculpt sequence—all you need is a chair!

    Equipment:
    - Chair or Barre Support

  • Quick Fiery Glutes || 12min

    Tone & fire up your glutes with this quick burner—how a few minutes a day can boost your energy. *This class is prenatal friendly & postnatal phase 2+ friendly.

    Equipment:
    - Mat

  • Fierce Abs & Glutes Pilates Flow || 36min

    Let's meet on the mat for an energizing abs & glutes focused Pilates flow, using light equipment to spice things up. This class is music-free.

    Equipment:
    - Light Weights or Ankle Weights (optional)

  • Pilates Powerhouse || 35min

    A powerful Pilates flow infused with strength and light weights, to empower and energize your body and mind.

    Equipment:
    - Mat
    - Light/Ankle Weights (optional)

  • Barre Burn — Standing Series || 18min

    Prepare for a fierce and spicy Barre Burn standing series, with classes sculpt exercises. *This workout is pre- & postnatal friendly. If you are pregnant in your third trimester, we recommended using bodyweight only during the arm section.

    Equipment:
    - Chair (Barre support)
    - Light weights or A...

  • Bodyweight Strength & Tone || 22min

    This energy boosting strength workout will get you sweaty in no time — bodyweight only! *Perfect for when traveling.

    Equipment:
    - Mat (or Towel)

  • Feel-Good Abs x Glutes || 22min

    Join Rowen & Claire for this absolute burner, focusing on toning your abs & glutes while boosting your energy and mood. Expect classic strength and tone exercises for both your lower- and upper body (core). *Music Special* This class is a tribute to Hï Ibiza — tech house tunes all nighter!

    Equip...

  • Countryside Power Pilates || 21min

    An energizing, uplifting Pilates flow from the countryside, with no music and no equipment.

    Equipment:
    - Mat

  • Standing Sculpt Series || 25min

    Prepare for shakey arms and legs with this fun standing series. All you'll need is a chair, wall of bench for barre support. Expect classic sculpt and barre exercises that will make your body burn instantly. Giggles guaranteed!

    Equipment:
    - Chair/Bench (or any barre support)

  • The Solar Eclipse Flow — Pilates & Meditation || 31min

    The solar eclipse can cause some emotional friction—let's calm the mind and strengthen the body with this grounding Pilates flow that will help you feel centred, followed by a calming meditation.

    Equipment:
    - Mat

  • Fiery Sculpt x Strength || 23min

    A fiery sculpt sequence topped off with classic strength exercises—perfect for a quick burn!

    Equipment:
    - Mat
    - 1 Light to Medium weight
    - Pilates Ball (optional)

  • Strength x Sculpt — Upper Body || 21min

    Combining a fiery sculpt sequence with powerful strength influences—warning: core and arms on fire!
    *Music Special* This class is a tribute to the incredible experience Burning Man.

    Equipment:
    - Mat
    - Light Weights

  • Standing Sculpt x Tone Sequence || 28min

    This all-on-your-feet sequence is an absolute burner for lower- and upper body. We're focussing on sculpting your posture, while strengthening your muscles. A playful and fiery workout that will make you sweat! *Equipment is optional. Beginners are advised to work without equipment for this worko...

  • Toned Abs & Arms — Knee Friendly || 19min

    This abs & arms sequence is designed to tone and strengthen your upper body: *knee friendly workout*

    Equipment:
    - Mat
    - Medium/Heavy weights (optional)
    - Chair (optional)

  • Power Pilates Flow || 21min

    This 20 minute Power Pilates is a part of our Ride & Sculpt class— 20 minutes cardio on the bike, followed by 20 minutes power pilates on the mat. For those who simply feel like doing a quick Pilates Power flow: this is your go to for a quick and intense burn!

    Equipment:
    - Mat

  • Pilates Power Boost || 23min

    A fun and fiery power Pilates flow to boost your energy and fire up your core. Expect classic Pilates exercises, spicy tunes and a core-focused sequence to strengthen your posture. *Perfect for on the go!

    Equipment:
    - Mat

  • Uplifting Power Pilates || 20min

    A powerful Pilates flow to help shift your energy and feel strong. *A great sequence for during the menstrual phase—to boost your energy and move powerfully.

    Equipment:
    - Mat