Aunt Flo. Riding the crimson wave. Shark Week. Time of the month. Code red. We’d bet that there are probably about as many ways to describe your menstrual cycle as there are women who experience them.

No matter what you call it, we’d hazard a guess that it’s not your absolute favourite time of the month (see we do it too!). And one of the least enjoyable things to do during your menstrual cycle is to exercise. When you feel achy, riddled with cramps or intensely lacking in motivation, it is so hard to get yourself off you’re a** and get moving. But, as you might have expected, it’s actually one of the best times to sweat it out.

Now that you know that getting things moving during your cycle is good for you, you may be wondering what type of exercise is good during each specific phase. We’ve come up with a little calendar to show you what to do when. Consider it your menstrual mix and match.

Before your period starts:
Naturally, you know to care for your body during your cycle, but it’s actually just as imperative that you prepare your body for what’s to come. You may be tempted to squeeze in as many workouts as possible before you start to ride the wave, but that’s actually not the best thing for your body. What is the best thing, you ask? Slow things down.  Your body will likely already be telling you to slow down, so you should really listen to it. Pull back a bit on your exercise routine and try some restorative movement like yin yoga or gentle swimming. There are even some classes specifically called restorative, so keep an eye out for these.

During your period:
Every woman on the planet is different. That’s no surprise to you, we’re sure, so it’ll probably also come as no surprise that every woman’s cycle is different. Each woman has different energy levels, so the best workout to tackle during your period is the one your body feels up for. You’ve just got to listen to what your body is saying. Feeling stressed? Head out for a jog or a boxing class! Got the blues? Go dancing! It’ll keep your energy up and battle the blues. Feeling crampy and restless? Try some zen-giving pilates or yoga. One thing to keep in mind, however, is that inversions are not ideal during your period, so feel free to skip those during yoga classes.

Once it’s over:
Phew! You made it! Those hellish few days have passed, and you’re in the clear. So, what do you do now? Amp it up. Take on some serious HIIT at High Studios. Tap it back at Rocycle (and grab a restorative smoothie at our juice bar after!). Punch it out at Underground. Whatever your vibe is, push yourself to the limit. The follicular phase is the best time to do super demanding, high-energy workouts, so do what you love and do it well.