Your 28-day conditioning plan to improve endurance, elevate performance, and balance intensity with recovery — in sync with your cycle.
CONDITION is built for high-output women who want to feel fit, fast, and confident — without burning out. You’ll train in sync with your hormone shifts, using phase-specific conditioning strategies to push and perform when energy is high, and pull back when your body needs it — to optimise recovery and come back stronger.
This is about training smarter, not “slowing down.”
You’ll cycle through full-body strength circuits, tempo-based bodyweight intervals, and low-impact mobility to boost conditioning, performance, and muscle tone — while supporting the recovery windows your results depend on.
Every workout is mapped to your current cycle phase, helping you train hard when it counts, and stay consistent year-round — without sacrificing energy, form, or focus.
 
WHAT’S INSIDE:
A recap graphic of the 28-day menstrual cycle, hormone levels, and corresponding training potential
28x single-page visuals of your cycle-synced conditioning plan
Full-body strength, tempo-based bodyweight, and mobility workouts — tailored to each phase
Phase-specific training cues to guide effort, tempo, and recovery
Built-in recovery days to help reduce inflammation and support nervous system regulation
Suggested mobility, walking, and stretch sessions to support active recovery
Clean, simple PDF format — yours to keep forever
 
Perfect for women who want to feel faster, leaner, and more in control of their training — in sync.