At this time, the levels of progesterone and estrogen (estrogen) are low, bleeding and trying to increase pain. Lack of hormones increases your tolerance to pain and helps your muscles recover quickly. You will not find it difficult at this time including a boot camp workout that includes bodyweight exercises like pushups and lunges. They will also help you to relieve pain.
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Due to the increased testosterone levels, you can do strength training and slightly harder weight gain exercises. You can also do exercises like crossfit or kettleball squats. This will make you feel a little better.
When you cover around the 14th day of your menstrual cycle, the level of estrogen in your body increases for using extra carbohydrates. Taking advantage of this extra energy, you can do cardio workouts like running or marathon preparations.
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This is the time where the amount of progesterone in your body increases greatly and your body is ready for periods. During this time your stomach and body may swell and you can do Pilates class or brisk walk. This will give you relief from all the troubles before the periods.