15-Minute NO REPEAT Strength Workout for Women in Menopause – Week 3 Day 1

✨WEEK 3 • DAY 1 — STRONG BODY PLAN 💪
Welcome to Week 3! Today’s focus is a NO-REPEAT strength workout designed for women in midlife & menopause — perfect if you love variety and want to feel strong from head to toe without going back to the same moves.

This session is designed for women in midlife who want to build muscle, improve strength, and support metabolism and joint health through menopause and beyond — all in just 15 minutes.

We’ll target all major muscle groups with controlled, functional strength moves to help you:

✅ Build full-body strength
✅ Improve muscle tone & confidence
✅ Support healthy joints & bones
✅ Boost metabolism & energy in midlife
✅ Train smart, with no jumping & no repeats 🙌

Move at your pace, adapt when needed, and celebrate how strong you are. 💛
Grab dumbbells (optional) — let’s do this together!

🌸 Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15 minutes each
Build strength, mobility, posture & energy in 4 weeks

✨ Stay consistent. You’re building more than muscle — you’re building health and confidence for life.

💕 If you’re new here, I create workouts and resources to support women in midlife and menopause — helping you stay strong, energised, and confident.

💪 Join my community for more:
▶️ Subscribe:    / @strengthandbloom  
✨ Try my members-only workouts:    / @strengthandbloom  

🎉 Prefer to plan ahead?
This is part of the Strong Body Plan playlist — start from Day 1 or jump in right here!

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🛒 Equipment I Use:
Smooth Foam Roller: https://amzn.to/3KNFaUw
Textured Foam Roller: https://amzn.to/42Zl3Jg
Spiky Ball: https://amzn.to/42Xu5GC
• Dumbbells: https://amzn.to/4cGeizS
• Kettlebells: https://amzn.to/4ly5fF3
• Resistance Bands: https://amzn.to/4jFrUxU
• Collagen: https://amzn.to/4lZgN4q

These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps support the channel.
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#StrongBodyPlan #MenopauseWorkout #CoreWorkout #MidlifeFitness #WomenOver40 #HormoneSupport #ShortWorkouts #StrengthTraining

⏰ Session Timings:
00:00 - Start
00:13 - WARM UP
00:15 - SUMO SQUAT WITH HEEL RAISE
01:09 - LATERAL LUNGE WINDMILL
02:08 - STAGGERED CRUNCH - RIGHT
03:10 - STAGGERED CRUNCH - LEFT
04:09 - REVERSE LUNGE BICEP CURL
05:09 - STANDING WOODCHOP - RIGHT
06:09 - STANDING WOODCHOP - LEFT
07:11 - SQUAT POWER UP
08:11 - WEIGHTED DIAGONAL CRUNCH - RIGHT
09:11 - WEIGHTED DIAGONAL CRUNCH - LEFT
10:09 - SQUAT TO UPRIGHT ROW
11:08 - CRUNCH & PUNCH
12:05 - FINISHER
13:31 - COOL DOWN