FlowCheck and Workouts
Workouts flow
Browse cycle-aware programs, dive into any workout, and look back at your history.
10:20●●●●
Workouts
Female-focused programs — available offline
For your phase
Fertile window
💪
10-Minute Full Body
Cycle-aware pick
A quick full-body session for busy days.
10 minBeginner
🎯
Core Basics
Cycle-aware pick
Foundational core work without jumping.
12 minBeginner
Target area
💪
Full body
🎯
Abs / core
🍑
Butt / glutes
🦵
Legs
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10:21●●●●
All workouts
Filter by level to match your energy today.
All levelsBeginnerIntermediateAdvanced
💪
10-Minute Full Body
A quick full-body session for busy days.
10 minBeginner
🧘♀️
Low-Impact Period Week
Gentle movement when energy is lower during your period.
12 minBeginner
🎯
Core Basics
Foundational core work without jumping.
12 minBeginner
🍑
Glutes & Legs Builder
Lower-body focus with squats and lunges.
18 minIntermediate
⚡
Full Body Tone
Balanced strength for arms, core, and legs.
20 minIntermediate
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10:22●●●●
Cycle-aware pick
10-Minute
Full Body
Full Body
A quick full-body session for busy days — perfect for your fertile window.
Duration
10 min
Burn
~85 kcal
Level
Beginner
Exercises
6 moves1
Cat–Cow warm up
1:00 · Flow
2
Bodyweight squats
0:45 · x 12
3
Glute bridges
0:45 · x 15
4
Bird-dog
0:45 · x 10 ea
5
Standing march
0:40 · Steady
6
Cool-down stretch
1:30 · Slow
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Workout detail
10:23●●●●
History
Every move counts — here's your story.
4
This week · sessions
62
Minutes · moved
5
Streak · days
This week
+28%M
T
W
T
F
S
S
Recent sessions
Stats💪
10-Minute Full Body
Jun 20 · 10 min · 85 kcal
🎯
Core Basics
Jun 18 · 12 min · 60 kcal
🌙
Luteal Low-Impact Burn
Jun 16 · 14 min · 70 kcal
⚡
Ovulation Strength
Jun 14 · 18 min · 110 kcal
🍑
Glutes & Legs Builder
Jun 12 · 18 min · 130 kcal
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