Focus
Confident Steps: Mindful Movement Flow
Balance & fall prevention
This flow integrates conscious movement with balance challenges, enhancing your confidence in navigating daily life. It's designed to make you feel more agile and connected to your body's capabilities.
View session →Sensory Balance: Proprioception Boost
Balance & fall prevention
This workout refines your body's ability to sense its position in space, crucial for reactive balance and fall prevention. It's an insightful practice for enhancing your inner awareness and physical confidence.
View session →Grounding Roots: Steadiness Practice
Balance & fall prevention
This session gentle helps you connect with your foundation, building subtle strength and awareness for everyday steadiness. It's perfect for anyone wanting to feel more confident and stable on their feet.
View session →Full Body Connect: Integrated Strength
Bone density / resistance
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Build Your Base: Strong Legs & Core Foundations
Bone density / resistance
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Power & Agility: Responsive Body
Bone density / resistance
Full-body heavy strength session: squat, deadlift, press and row for 3-6 heavy reps with long rest, then a loaded carry and bone-loading hops. This is the work that maintains muscle, bone and power as hormones shift.
View session →Dynamic Resilience: Full Body Impact
Bone density / resistance
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Radiant Core: Whole Body Connection
Bone density / resistance
Heavy, loaded core work \u2014 bracing under real load rather than endless reps. Builds true trunk strength that transfers to lifting, posture, and bone health.
View session →Core & Breath Connection
Core & pelvic floor
This workout links core strength with your breath, offering a calm yet effective way to engage your midsection. It's ideal for anyone looking to build foundational core stability through conscious movement.
View session →Gentle Core Awakening
Core & pelvic floor
This gentle session focuses on awakening your deep core muscles and fostering a connection to your pelvic floor. It's perfect for beginners or those seeking a mindful, low-impact core experience.
View session →Pelvic Floor Centered Flow
Core & pelvic floor
This session gently guides you to connect with and strengthen your pelvic floor, integrating it into broader core movements. It's excellent for building awareness and foundational support from the ground up.
View session →Dynamic Core Grounding
Core & pelvic floor
This workout focuses on grounding your core and integrating stability through gentle, dynamic movements. It's designed to build awareness and strength, enhancing your connection to your body's center.
View session →Dynamic Core & Pelvic Rhythm
Core & pelvic floor
A rhythmic session designed to build integrated core strength and pelvic floor responsiveness. You'll feel supported and energized through mindful movement.
View session →Gentle Core Flow & Pelvic Whisper
Core & pelvic floor
This session invites a soft, curious exploration of your core and pelvic floor. It's perfect for anyone seeking gentle activation and deeper connection, especially on lower energy days.
View session →Breath & Core Awakening
Core & pelvic floor
This workout uncovers the powerful synergy between your breath, core, and pelvic floor. It's about waking up intrinsic support for everyday movement, feeling invigorated yet calm.
View session →Stabilizing Core & Foundational Pelvis
Core & pelvic floor
This workout focuses on stability and cultivating a strong, yet supple, core and pelvic floor foundation. Expect to feel grounded and capable.
View session →Vibrant Vesta Vigor
Energy boost short
Feel invigorated and awake with dynamic movements that get your heart pumping gently. This session is designed to uplift your mood and energy, whatever your phase.
View session →Grounding Growth Activation
Energy boost short
This workout builds heat and strength from your center, leaving you feeling steady and energized. Focus on deliberate control and stability to brighten your day.
View session →Rise & Shine Flow
Energy boost short
This gentle flow ignites your internal energy with coordinated breath and movement. Perfect for easing into your day or shaking off an afternoon slump.
View session →Sparkle & Flow Mobility
Energy boost short
Unravel any stiffness and awaken your body's natural fluidity with this liberating sequence. It's an invitation to move freely and feel lighter, wherever you are in your cycle.
View session →Gentle Rejuvenation Full Body Workout
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Restorative Strength for Your Inner Spring
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Nourishing Full Body Flow During Menstruation
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Mindful Movement for Menstruation
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Blooming Bod: Full Body Connection
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Lift: Core & Power Focus
Full body strength
Heavy, loaded core work \u2014 bracing under real load rather than endless reps. Builds true trunk strength that transfers to lifting, posture, and bone health. New to lifting? Spend your first three weeks learning each lift at a light weight before going heavy. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Flow: Gentle Full Body Build
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. New to lifting? Spend your first three weeks learning each lift at a light weight before going heavy. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Awakening Energy: Full Body Exploration
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Foundation Flow
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Uplifting Flow: Sculpt & Connect
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Rejuvenate & Strengthen: Mindful Movement
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Energetic Ascent: Power & Flow
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Dynamic Vitality Catalyst
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Radiant Resiliency Flow
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Full Bloom Power
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Ovulatory Ascent
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Heavy Lifts: Bone Density & Strength
Heavy compound strength — bone density focus
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Restore & Realign: Hip-Spine Connection
Hip & spine mobility
This restorative session focuses on gentle, deliberate movements to improve the intricate connection between your hips and spine. Perfect for unwinding stiffness and cultivating a sense of balance and ease.
View session →Hips & Spine Awakening: Dynamic Release
Hip & spine mobility
Ignite your hips and spine with dynamic movements designed to improve range of motion and vitality. This session encourages active mobility, leaving you feeling more integrated and energized.
View session →Unwind Your Hips & Spine: Flow & Ease
Hip & spine mobility
This gentle session invites a deep exploration of your hip and spine mobility through fluid movements. It's perfect for anyone seeking to release tension and find more ease in their body, regardless of current fitness level.
View session →Active Cool-Down: Shift & Soothe
Hot-flash recovery
This dynamic yet gentle session uses rhythmic momentum to help dissipate heat and restore a sense of calm. It's an active way to move through hot-flush discomfort, suitable for when you have a bit more energy.
View session →Grounding Reset: Post-Flush Restore
Hot-flash recovery
This short, grounding sequence helps you recenter and replenish energy after intense heat. It focuses on gentle, full-body activation to restore comfort and ease. Ideal for all who need a quick reset.
View session →Breath & Flow for Hot Flush Cool-Down
Hot-flash recovery
This gentle session guides you through cooling breaths and fluid movements, perfect for finding calm and balance after a hot flush. It's designed to bring ease back to your body and mind, suitable for all energy levels.
View session →Low-Impact Intervals: Starter
Low-impact cardio intervals
Short bursts of low-impact cardio with full recoveries — a friendly introduction to interval training, no jumping required.
View session →Low-Impact Intervals: Flow
Low-impact cardio intervals
Moderate-intensity low-impact intervals with active recovery — joint-friendly cardio that still pushes the heart rate.
View session →Low-Impact Intervals: Power
Low-impact cardio intervals
Longer low-impact interval session at higher intensity — joint-friendly but cardiovascularly demanding.
View session →Foundation Fix: Grounded Glutes & Thighs
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Leg Lines & Balanced Body Love
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Rise & Thrive: Leg Day Essentials
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Glute Gratitude Flow
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Foundation & Flow Legs
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Lower Body Resilience & Rhythm
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Powerful Pelvis Pulse
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Strong Foundations: Lower Body Power
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Daily 5-Minute Mobility Flow
Mobility & joints
The everyday Ember mobility minimum. Five minutes to open the spine, hips, ankles and shoulders — short enough to do daily, every day.
View session →Grounding Foot & Ankle Care
Mobility & joints
Give your often-overlooked feet and ankles some loving attention in this session, promoting stability and healthy movement from the ground up. This practice helps enhance your connection to the earth.
View session →Shoulder & Chest Unwind
Mobility & joints
Release tension in your upper body with movements designed to open your chest and mobilize your shoulders. This session is wonderful for counteracting desk posture or simply inviting more spaciousness.
View session →Hip & Spine Renewal
Mobility & joints
Unlock greater freedom in your hips and bring gentle fluidity to your spine with this grounding practice. Ideal for easing lower back stiffness and cultivating a sense of rootedness.
View session →Joint Nurture: Full Body Flow
Mobility & joints
This gentle session invites mindful movement to nourish every joint, enhancing your range of motion and overall comfort. It's perfect for anyone seeking a smooth, accessible exploration of their body's capabilities.
View session →Gentle Full Body Unfold
Mobility & joints
This balanced workout offers a full-body release, fostering fluidity and gentle strength, perfectly suited for the late luteal phase. It's about moving with intention and honoring your body's rhythm.
View session →Shoulder & Thoracic Release
Mobility & joints
This thoughtful practice targets the often-overlooked mobility of your upper back and shoulders, perfect for easing tension. It's a gentle yet effective way to create more space and comfort in your body.
View session →Grounding Pelvic Flow
Mobility & joints
Connect with your center in this grounding session, focusing on pelvic mobility and stability – ideal for luteal phase comfort. It's about nurturing your foundation with gentle, intentional movement.
View session →Luteal Flow for Joint Ease
Mobility & joints
This gentle session invites ease into your hips and spine, perfect for the slowing energy of your luteal phase. It's designed to soothe your joints and promote mindful movement for all bodies.
View session →Bone-Loading Jumps: Builder
Plyometrics & jump training
Build on the bone-loading signal with broader jump patterns and slightly higher impact. Quality over volume — every landing is intentional.
View session →Bone-Loading Jumps: Starter
Plyometrics & jump training
Short, gentle impact work to send the bone-loading signal your skeleton needs. Low volume, controlled landings, full recovery between sets. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Power Plyometrics: Peak
Plyometrics & jump training
Higher-impact jump and bound work for women confident with landings. The strongest bone-loading signal Ember programmes.
View session →Shoulder Stability & Release
Posture & shoulder care
This session is all about nurturing shoulder health, building gentle stability, and releasing persistent tension. It's a wonderful practice for creating more freedom in your upper body.
View session →Open Heart & Strong Back
Posture & shoulder care
This session invites you to gently unfurl your chest and strengthen the muscles that support an upright posture. It's perfect for anyone looking to counteract the effects of daily slouching.
View session →Effortless Upright
Posture & shoulder care
This workout focuses on cultivating a sense of natural alignment and strength for your shoulders and upper back. It's designed to help you stand taller with ease and grace.
View session →Release & Restore Flow
Restorative & nervous system reset
This flowing sequence encourages a gentle release of tension through deliberate, mindful movements. It's designed to help you shed any accumulated stress and return to a state of ease.
View session →Unwind & Reconnect
Restorative & nervous system reset
This gentle session invites you to slow down and listen to your body, fostering a deep sense of calm. It's perfect for easing into stillness when you feel overstimulated or need a soft landing.
View session →Soothe & Ground
Restorative & nervous system reset
This session guides you to release physical tension and calm your busy mind, fostering a sense of inner peace. It's ideal for moments when you need to feel more connected to your body and the present.
View session →Quiet Strength & Stillness
Restorative & nervous system reset
This unique session blends gentle strength with profound stillness, offering a supportive balance for your luteal phase. It's perfect for cultivating inner calm while honoring your body's need for grounding.
View session →Slow & Mindful Movement Reset
Restorative & nervous system reset
This session is a journey through deeply intentional movements, fostering awareness and deep relaxation. It's crafted to help you release physical and mental tension, promoting a profound sense of inner quiet.
View session →Grounding & Supported Release
Restorative & nervous system reset
This session focuses on supported postures and deep, unhurried breathing to ground your energy and release stagnant tension. It's ideal when you crave stability and a profound internal reset.
View session →Breath & Gentle Movement Oasis
Restorative & nervous system reset
This session weaves together the power of breathwork with intuitive, slow movements to restore balance and calm. It's a sanctuary for your system, guiding you back to a state of peace and ease.
View session →Gentle Flow for Inner Calm
Restorative & nervous system reset
This session is a soft exploration of movement, designed to unravel tension and invite a profound sense of ease. It's perfect for anyone needing to soothe their nervous system and reconnect with their breath.
View session →Deep Release for Restful Nights
Sleep wind-down
This session invites deep muscular release, targeting areas that often hold tension from daily life. It's designed to calm your nervous system, promoting a peaceful transition to sleep.
View session →Breath & Body Connection for Sleep
Sleep wind-down
This workout integrates conscious breathing with slow, deliberate movement, fostering a deep mind-body connection. Cultivate inner calm and clarity, preparing your system for a night of rejuvenating sleep.
View session →Restorative Floor Work
Sleep wind-down
This session is all about gentle, floor-based movements that encourage deep relaxation and release. It's a wonderful way to discharge accumulated tension before settling into a peaceful night's rest.
View session →Evening Unwind: Gentle Flow
Sleep wind-down
This gentle flow coaxes your body and mind into a state of deep relaxation. Perfect for unwinding after a busy day, preparing you for restorative sleep.
View session →Zone 1 Recovery Walk
Steady-state cardio (Zone 1)
A truly easy walk — conversational, nasal-breathing pace — to lower cortisol, aid recovery and clock time on feet without adding training stress.
View session →Easy Walk: Foundations
Steady-state cardio (Zone 2)
A gentle 20-minute walk to build the habit of daily aerobic movement — easy pace, easy breath, foundational to every other cardio session.
View session →Steady Walk: Zone 2 Builder
Steady-state cardio (Zone 2)
A 30-minute conversational-pace walk that builds aerobic base and mitochondrial health — RPE 5–6, you can talk in sentences but not sing.
View session →Long Walk: Zone 2 Endurance
Steady-state cardio (Zone 2)
A sustained 40-minute Zone 2 walk that grows aerobic capacity and supports metabolic health during the menopause transition.
View session →Sprint Intervals: Intro
True sprint interval training (SIT)
An introduction to real sprint intervals — short near-maximum efforts with long, easy recoveries. Bodyweight default; machine swap in the notes. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Sprint Intervals: Builder
True sprint interval training (SIT)
Eight rounds of 30-second max-effort sprints with full recovery. Targets VO2 max and metabolic health — bodyweight default, machine swap noted. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Sprint Intervals: Peak
True sprint interval training (SIT)
Ten all-out sprints with extended recovery — the strongest stimulus for VO2 max, mitochondrial density and bone-protective hormones. Bodyweight default, machine swap noted. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Opening Paths: Chest & Arms
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Gentle Power: Shoulders & Back
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Connected Strength: Full Upper Body Flow
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Upper Body Sculpt & Flow
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Shoulder Radiance Flow
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Power & Reach Upper Body
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Upper Body & Balance: Dynamic Resilience
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Ground & Flow: Luteal Unwind
Yoga flow
This gentle flow is designed to help you release tension and ground yourself during your luteal phase. It's perfect for settling your nervous system and cultivating inner calm.
View session →Root & Release: Luteal Slow Flow
Yoga flow
This thoughtful flow helps you connect to your core strength and release built-up tension, ideal for your luteal phase. It's about mindful movement and deep, nourishing breaths.
View session →Calm & Center: Luteal Release
Yoga flow
This gentle yoga flow is designed to soothe your system and release physical and emotional tension common in the luteal phase. Focus on nurturing yourself through compassionate movement.
View session →Restorative Roots: Luteal Embrace
Yoga flow
Invite deep relaxation and soothing stability into your luteal phase with this restorative yoga flow. It's perfect for when you need to slow down and listen to your body's quieter cues.
View session →Luteal Flow: Pelvic Ease & Release
Yoga flow
This thoughtful yoga flow focuses on opening and creating space in the pelvic area, ideal for the introspective energy of your luteal phase. It's a gentle invitation to release tension and find comfort within your body.
View session →Grounding & Release Flow
Yoga flow
This gentle yoga flow is designed to help you connect with the inherent wisdom of your body during the luteal phase. Expect a nurturing sequence that fosters a sense of calm and release.
View session →Luteal Flow: Restorative Grounding
Yoga flow
Embrace the introspective energy of your luteal phase with this deeply grounding and restorative yoga flow. This session invites you to slow down, hold poses longer, and find comfort in supported stillness.
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