Day 1 | Full Body Strength for Menopause — Build Muscle & Boost Energy

Start your SPARK journey with a full body strength session designed to boost energy, activate major muscles, and help you feel more like yourself again. This menopause-friendly workout builds confidence and sets the tone for the next 14 days.

Welcome to Day 1 of SPARK — a 14-day workout series that promotes healthy aging and is specifically for women in perimenopause, menopause and post menopause who want to build muscle, support bone health, and feel stronger in everyday life.

Join the channel membership -    / @strengthandbloom  

In this session, we focus on full-body strength using compound movements that support:
Muscle & bone health
Hormonal balance
Improved energy & confidence

This workout is low impact, joint-friendly, and suitable for midlife women of all levels. I’ll guide you through with clear instruction and variations, so you can work at your own pace and feel empowered from the first rep.

What you’ll need:
A mat (or raised surface)
A pair of dumbbells (or alternatives)
Water + space to move
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🛒 Equipment I Use:
• 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.
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Link to 8 Min Active Recovery Session -    • Gentle Cool Down for Menopause | 10 Min St...  

✨ Let’s spark strength, confidence, and consistency — one day at a time.
🧡 Don’t forget to like, comment, and subscribe to follow the full series.
📅 New videos drop every day for 14 days — join in anytime!

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Session Timings:
00:00 - Start
00:03 - WORKOUT BENEFITS
02:47 - ARM ARCS
03:44 - LATERAL RAISE WITH KNEE RAISE
04:44 - WEIGHTED SIDE SQUAT
05:44 - REVERSE LUNGE PULSE
06:45 - BENT OVER ROW
07:45 - GOBLET SQUAT CALF RAISE
08:43 - LATERAL LUNGE WITH BICEP CURL
09:45 - Marker 8
10:45 - DUMBBELL DRAG
11:45 - PRESS UP TO SHOULDER TAP
12:46 - ARM ARCS
13:44 - LATERAL RAISE WITH KNEE RAISE
14:44 - WEIGHTED SIDE SQUATS
15:47 - REVERSE LUNGE PULSE
16:44 - BENT OVER ROW
17:45 - GOLBET SQUAT WITH CALF RAISE
18:44 - LATERAL LUNGE WITH BICEP CURL
19:44 - Marker 18
20:45 - DUMBBELL DRAG
21:45 - PRESS UP TO SHOULDER TAP
22:38 - COOL DOWN