Cycle Syncing Calendars & Lock Screens

Here at Micro Squad, navigating your period during a workout program can feel impossible because we feel like crap, right? We feel terrible, moody, and all the things, but we also want to move our bodies. Movement is the best thing for inflammation, like from our period or PMS.

We created the Cycle Syncing Program as a mini series to be your guide to the best way to move your body while dealing with cramps, mood swings, and every emotion! You’ll work through 26 guided workouts for each phase of your cycle.

DOWNLOAD LINKS

Lock Screen Wallpapers

Printable Calendar

Let’s dive in a bit about your phases and the types of movements we will be doing in each phase:

Our cycle has four phases: Menstrual, Follicular, Ovulatory, and Luteal. Within each phase, we experience changes to the brain and body. The goal is to work with our body and not against it. We are focusing on changing the types of movements during each phase to optimize our strength, hormones, and mood.

Menstrual Phase

Our period is here. While our body works hard to shed the uterine lining, our hormone and energy levels are at their lowest. This is the time to take it easy and focus on gentle movements like stretching, restorative yoga, gentle walks, and rest.

Follicular Phase

Your cycle has restarted, and your estrogen and testosterone levels are rising. We can go a little more intense in workouts like tabata, strength training, circuit training, short jogs, hikes, and our signature H.I.P. (high-intensity pilates).

Ovulatory Phase

As the egg is released, we have our highest amount of energy. Maximizing this time to do more intense workouts like in the follicular phase, adding heavier workouts, longer runs, and hikes.

Luteal Phase

As our body prepares for the menstrual cycle, our energy decreases. Progesterone, the dominant hormone, increases, bringing symptoms of PMS. We’ll focus on pilates, yoga, mobility, and bodyweight training.

Wherever you are in your cycle, we are meeting you there, on the mat, to keep you moving, feeling good, and learning all about your body!

View Cycle Syncing Workouts

Lock Screen Backgrounds

Use these lock screen backgrounds as daily reminders during your cycle. They include what to eat more of, how to stay active, the vitamins and also mental health reminders during each cycle phase.