Let’s get straight to it. As women we have alot of responsibilites whether it’s work, school, kids, or home, there are a thousand little things that keep pilling up, and on top of that you still need to be taking care of your body. It’s a lot. That’s why we’re here to help, we will show you the best BodyBase classes for each hormonal phase of your cycle so you don’t have to guess which workouts are the best one for you, we got your back. Just show up for you, we’ll handle the rest.
This is BodyBase’s tips to workout with your cycle. Some days you wake up full of energy, ready to take on the world. Other days, you just want to slow down, curl up, and breathe. That’s not weakness, that’s your body’s natural rhythm!
At BodyBase, we believe movement should work with that rhythm, not against it. Because when you honor your 28-day hormonal cycle, your workouts become more than exercise; they become self-care, empowerment, and flow.
Let’s walk through what that journey looks like.
The Beginning: Menstrual Phase (Days 1–5)
Start in stillness: when hormones dip and energy’s low, skip the grind and choose presence, gentle stretch, deep breaths, and a slow flow. At BodyBase, when the energy dips we don’t stop, we adjust, move at today’s pace and collect the win you deserve.
This is where White Label lives, mindful, calming sessions that bring relief and restoration. Or perhaps Base Flow and Base Yoga, where breath meets movement and balance returns. In these first days, your strength is in slowing down.
The Rise: Follicular Phase (Days 6–12)
Then, like the sun rising, energy floods back in. Estrogen climbs, your body feels lighter, your mind sharper. Suddenly, challenges don’t feel heavy; they feel exciting. This is your time to play, to discover what you’re capable of. Let’s push those limits again, no more excuses it’t time to make your body stronger than ever before, utilizing this phase to grow gains and create strenght.
Here’s where Black Label comes alive. High-intensity, strength-driven training meets your natural power. Or maybe you crave the dynamism of Base Gym or Base Round, where every move flows into the next, and sweat feels like joy.
These days are for saying YES to your power.
The Peak: Ovulation (Days 13–15)
And then comes the peak. Confidence, energy, and drive collide. You feel magnetic and strong in your body and unstoppable in your spirit. This is the moment to GO BOLD, to see just how far you can go the sky is the limit. Grow in consistency by chasing your dream lifestyle, it starts with you!
Step into Base Box fierce, adrenaline fueled, with kicks, punches, and strength that leaves you buzzing. Or power through Black Label or Base Gym HIIT, channeling that peak into explosive, unforgettable sessions.
This is you at your strongest. Own it!
The Balance: Luteal Phase (Days 16–28)
Slowly, your body shifts again. At first, you may still feel strong, steady, and capable. But as the days stretch on, progesterone rises, and you might feel heavier, moodier, or just less willing to push. This isn’t falling back, it’s balancing. let’s keep going forward even on those heavy days, you don’t need to stop moving, you need to move correctly. Don’t delay your progress now is the time to build momentum, and a routine that works for you and keeps you consistent!
Our White Label is perfect for this time as it focuses on mindful movement, Base Barre for graceful sculpting, Base Flow Core & Posture for control and grounding, or Base Yoga to release tension and reconnect. It’s not about doing less, it’s about moving differently.
In this phase, power looks like patience.
The BodyBase Way
Your cycle is not a barrier. It’s a rhythm. A rhythm of rise and rest, push and pause, intensity and softness. And BodyBase is here for every chapter of that story with Labels and Concepts that meet you where you are. We sync your cycle, you keep the habit: steady sessions, real strength, proud every time you show up!
Because fitness isn’t about fighting your body. It’s about flowing with it.
Move with your hormones.
Move at today’s pace.
Find your rhythm with BodyBase.
Book your next class and let your cycle guide you to strength, balance, and flow.