Uploaded November 2025 | Updated September 2026, 2 weeks ago
🔥 Strong Body Plan — WEEK 4 • DAY 2 — Lower Body Strength 💪✨
Today’s session focuses on building lower body strength, tone, and stability — helping you move with confidence, support your joints, and build a strong foundation for life.
This bodyweight workout includes a mix of standing and floor-based exercises, with variations for every level. You’ll work your legs, glutes, and hips through functional strength moves designed for women in midlife and menopause — all without any jumping or strain.
You’ll leave this one feeling grounded, strong, and balanced 💛
💛 Perfect for:
⭐ Building strength in legs & glutes
⭐ Supporting joint & bone health
⭐ Improving mobility and balance
⭐ Boosting confidence in lower body movements
No equipment needed — just your mat and a positive mindset. Let’s get strong together 💪
🌸 Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15 minutes each
4 weeks to build lasting strength and energy
💕 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: youtube.com/@strengthandbloom
✨ Try my members-only workouts: youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
🛒 Equipment I Use:
- Smooth Foam Roller: amzn.to/3KNFaUw
- Textured Foam Roller: amzn.to/42Zl3Jg
- Spiky Ball: amzn.to/42Xu5GC
• Dumbbells: amzn.to/4cGeizS
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4lZgN4q
These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps support the channel.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
#StrongBodyPlan #MenopauseWorkout #MidlifeFitness #WomenOver40 #ShortWorkouts #FullBodyWorkout #StrengthTraining
⏰ Session breakdown:
00:00 - Start
00:28 - WARM UP
00:29 - GLUTE KICKBACK - RIGHT
01:23 - GLUTE KICKBACK - LEFT
02:25 - GLOBE SQUATS
03:24 - ICE SKATERS
04:23 - RAINBOW KICKS - RIGHT
05:25 - RAINBOW KICKS - LEFT
06:23 - 1/2 SIDE PLANK RAISE - LEFT
07:25 - 1/2 SIDE PLANK RAISE - RIGHT
08:27 - GLUTE BRIDGE HIP OPENER
09:25 - LYING FOOT PEDAL
10:24 - SUMO SQUAT PULSE
11:22 - PRISONER WALKS
12:20 - FINISHER
14:34 - COOL DOWN
🔥 Strong Body Plan — WEEK 4 • DAY 2 — Lower Body Strength 💪✨
Today’s session focuses on building lower body strength, tone, and stability — helping you move with confidence, support your joints, and build a strong foundation for life.
This bodyweight workout includes a mix of standing and floor-based exercises, with variations for every level. You’ll work your legs, glutes, and hips through functional strength moves designed for women in midlife and menopause — all without any jumping or strain.
You’ll leave this one feeling grounded, strong, and balanced 💛
💛 Perfect for:
⭐ Building strength in legs & glutes
⭐ Supporting joint & bone health
⭐ Improving mobility and balance
⭐ Boosting confidence in lower body movements
No equipment needed — just your mat and a positive mindset. Let’s get strong together 💪
🌸 Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15 minutes each
4 weeks to build lasting strength and energy
💕 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: youtube.com/@strengthandbloom
✨ Try my members-only workouts: youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
🛒 Equipment I Use:
- Smooth Foam Roller: amzn.to/3KNFaUw
- Textured Foam Roller: amzn.to/42Zl3Jg
- Spiky Ball: amzn.to/42Xu5GC
• Dumbbells: amzn.to/4cGeizS
• Kettlebells: amzn.to/4ly5fF3
• Resistance Bands: amzn.to/4jFrUxU
• Collagen: amzn.to/4lZgN4q
These are affiliate links - as an Amazon Associate, I earn from qualifying purchases which helps support the channel.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
#StrongBodyPlan #MenopauseWorkout #MidlifeFitness #WomenOver40 #ShortWorkouts #FullBodyWorkout #StrengthTraining
⏰ Session breakdown:
00:00 - Start
00:28 - WARM UP
00:29 - GLUTE KICKBACK - RIGHT
01:23 - GLUTE KICKBACK - LEFT
02:25 - GLOBE SQUATS
03:24 - ICE SKATERS
04:23 - RAINBOW KICKS - RIGHT
05:25 - RAINBOW KICKS - LEFT
06:23 - 1/2 SIDE PLANK RAISE - LEFT
07:25 - 1/2 SIDE PLANK RAISE - RIGHT
08:27 - GLUTE BRIDGE HIP OPENER
09:25 - LYING FOOT PEDAL
10:24 - SUMO SQUAT PULSE
11:22 - PRISONER WALKS
12:20 - FINISHER
14:34 - COOL DOWN
