How We Move

Jan 31

At Giorgia FitMindset (GfM), we don't just "work out"—we follow a deliberate, scientific progression called a Quadrimester. Our Winter Q runs from January 1st through April 30th, and it is designed to keep you motivated while safely pushing your limits.

The Power of the Phase

We don't go "all out" every single day. We build. Every student (online or in-person) moves through these four stages:

Review Week: Mastering the form and breathwork.
GO-GO-GO (Weeks 1-5): Low-to-medium intensity to build a base.
PUSH (Weeks 6-10): Stepping up the challenge to medium intensity.
TOP (Weeks 11-15): High intensity to reach your peak.
Evaluation: 1:1 coaching calls to celebrate your results and plan the next Q!

Note on Variations: Whether you are prenatal, postpartum, recovering from an injury, or just having a low-energy day, I provide 2–3 variations for every exercise. You choose the level that fits your body today.

Mondays: Total Body (Inner Thighs & Glutes Focus)

Times: 6:00 AM or 10:00 AM (Same format for both)
The Vibe: Technical and targeted. We focus on the "lower power" of the body.
The Progression: * Week 0: Review of Plank and "Strong Legs" using a broomstick to master form and PelvicCore integration.
- Week 1: Elastic Bands (Long & Loop). 3 circuits: Strength, Agility/Cardio, and Core focus.
- Week 2: Medicine Ball (or a kid's ball/weight + pillow).
- Week 3: Plank + "Easy Legs." No cardio: pure core, glutes, and wrist strength.
- Week 4: Kettlebells. 6 rounds per 3 circuit of Total Body strength + cardio intervals.
- Week 5: Easy legs + Cardio: Low Impact vs. High Impact practice.

Tuesdays: Core Intensity & PelviCore Focus

Times: 6:00 AM, 9:15 AM, or 12:00 PM (Noon)
6:00 AM & 9:15 AM: Focus on Core + Cardio. We use stability balls and broomstick "barbell" rounds.
12:00 PM (Noon): Our specialized PelvicCore Class. This is very breath-work heavy. We use Stability Ball, Bands, Broomstics and the "Core Heat" (Plank-HIIT) format to build deep internal Core strength.

Wednesdays: Regeneration or Heavy Lifting

The Vibe: Choose your path Restorative or Power or do the Super Combo.
6:00 AM & 9:15 AM (Active Recovery): A 45-minute session (instead of the usual hour). We use the wall, chairs, or foam rollers to regenerate muscle tissue and practice breathwork.
1:15 PM (Intro to Weightlifting): In-person only at Boulder CrossFit.
- Designed for Mom Athletes and those in perimenopause.
- Warm Up: 5 minutes of cardio machine + specific preparation with KB, DB ,Wall Balls, Band
- We alternate between Day 1 (Back Squat/Rows) and Day 2 (Deadlift/Bench Press).
- We work at 70% of your 1-rep max (or Giorgia’s advice) with 6 rounds of 6 reps and 2-minute recovery breaks.
- Core exercise during breaks - Pull ups and Push ups progression
- Cool down with Foam Roller

Thursdays: Tabata (Fast & Intense)

Times: 6:00 AM or 9:15 AM or Noon
The Vibe: High energy! 6 circuits, 3 rounds each.
The Format: 30 seconds of work per exercise. We spend the warm-up practicing the 2–3 variations (prenatal, injury-friendly, or high intensity) so you can "dial in" your level before the clock starts.

Fridays: Quads, Hamstrings & Family

6:00 AM (Zoom Only): Similar to Monday's format but shifting the focus to the Quads and Hamstrings.
4:30 PM (Kids & Parents): A station-based "Parent + Kid" class. A mix of lifting and plyometrics that gets the whole family moving.

I hope this gives you a much better understanding of how we move at GfM! If you have any questions or want to chat about which class is right for you, feel free to contact me here. In the meantime, check out the videos below to see these movements in action!