Support your Hormones in Menopause in 20 Mins - Full Body Strength

This 20-minute strength training session is designed to support your hormonal health, build strength, and help you feel more energised and balanced through every stage of menopause. As part of my Midlife Reset series, this full body routine focuses on supporting hormone health through functional movement and progressive strength-building designed specifically for women in midlife, including those in perimenopause, menopause, and post-menopause.

This workout supports bone health, muscle tone, and energy balance—key components for thriving in your 40s, 50s and beyond.

Using dumbbells and either a mat or raised surface, we'll move through accessible exercises that are kind to your joints, with options provided if you prefer not to come down to the floor. There is no jumping in this workout, just intentional movement that supports your changing body.

The session includes a warm-up and cool-down and is suitable for beginners and those returning to fitness, with simple adaptations to help you feel confident and strong at your own pace.

Link to my Press Up Video:    • Push Up Progression for Women Over 40: Mas...  

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Link to the dumbbells I use - https://amzn.to/4cGeizS
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Session Chapter Breakdown:

00:00 - Start
00:55 - WARM UP
03:36 - SQUAT WITH BICEP CURL
04:38 - LATERAL LUNGE WITH SWEEP
05:35 - REVERSE LUNGE WITH OVERHEAD PRESS
06:35 - CROSS BODY PUNCH
07:33 - PRESS UPS
08:38 - RENEGADE ROW
09:36 - LATERAL RAISE WITH SIDE STEP
10:35 - SQUAT TO DIAGONAL PRESS
11:36 - SWITCH SIDES
12:36 - FRONT RAISE WITH FACE PULL
13:32 - ROUND 2
13:37 - SQUAT TO BICEP CURL
14:33 - LATERAL LUNGE WITH OVERHEAD SWEEP
15:31 - REVERSE LUNGE WITH OVERHEAD PRESS
16:33 - CROSS BODY PUNCH
17:37 - PRESS UPS
18:34 - RENEGADE ROW
19:37 - LATERAL RAISE TO SIDE STEP
20:34 - SQUAT TO DIAGONAL PRESS
21:36 - SWITCH SIDES
22:32 - FRONT RAISE TO FACE PULL
23:47 - COOL DOWN
26:35 - FINISH & OUTRO