Uploaded March 2026 | Updated September 2026, 2 weeks ago
Welcome to Strength and Bloom with Kirsty! 🌸 Build strength, confidence, and energy with this full body kettlebell workout designed for women in midlife and menopause.
No kettlebells? No problem - feel free to use a dumbbell instead 💪
In this 20-minute session, we focus on functional strength — helping you build muscle, support bone health, and move well in everyday life. These are the kinds of movements that keep you feeling strong, capable, and resilient as your body changes.
You’ll only need one kettlebell (I’m using 8kg, but choose what works for you), and we’ll move through a full-body, no-repeat style workout to keep things efficient and engaging.
Whether you’re returning to exercise or looking to build on your current routine, this session is designed to meet you where you are — with options and encouragement throughout.
💬 Let me know how you get on in the comments — I love hearing from you.
—
Looking for more workouts like this?
You’ll find strength, low-impact, and menopause-friendly sessions right here on the channel to help you feel your best.
—
#menopausefitness #kettlebellworkout #strengthtrainingforwomen #midlifefitness #over40fitness
00:00 - Start
00:27 - 2 Minute Warm Up
00:30 - Squat to Hinge
01:23 - Reverse Foot Tap & Arm Arcs
02:27 - Squat to Upright Row Combo
03:27 - Split Squat - Right
04:27 - Split Squat - Left
05:26 - Reach & Place
06:29 - Suitcase Lift Squat - Right
07:26 - Suitcase Lift Squat - Left
08:25 - Forwards Lunge Pass Through
09:26 - Kettlebell Windmill - Right
10:28 - Kettlebell Windmill - Left
11:27 - Single Arm Overhead Press - Right
12:27 - Single Arm Overhead Press - Left
13:24 - Single Leg Deadlift - Right
14:25 - Single Leg Deadlift - Left
15:25 - Step Back to Bridge
16:29 - Cool Down
Welcome to Strength and Bloom with Kirsty! 🌸 Build strength, confidence, and energy with this full body kettlebell workout designed for women in midlife and menopause.
No kettlebells? No problem - feel free to use a dumbbell instead 💪
In this 20-minute session, we focus on functional strength — helping you build muscle, support bone health, and move well in everyday life. These are the kinds of movements that keep you feeling strong, capable, and resilient as your body changes.
You’ll only need one kettlebell (I’m using 8kg, but choose what works for you), and we’ll move through a full-body, no-repeat style workout to keep things efficient and engaging.
Whether you’re returning to exercise or looking to build on your current routine, this session is designed to meet you where you are — with options and encouragement throughout.
💬 Let me know how you get on in the comments — I love hearing from you.
—
Looking for more workouts like this?
You’ll find strength, low-impact, and menopause-friendly sessions right here on the channel to help you feel your best.
—
#menopausefitness #kettlebellworkout #strengthtrainingforwomen #midlifefitness #over40fitness
00:00 - Start
00:27 - 2 Minute Warm Up
00:30 - Squat to Hinge
01:23 - Reverse Foot Tap & Arm Arcs
02:27 - Squat to Upright Row Combo
03:27 - Split Squat - Right
04:27 - Split Squat - Left
05:26 - Reach & Place
06:29 - Suitcase Lift Squat - Right
07:26 - Suitcase Lift Squat - Left
08:25 - Forwards Lunge Pass Through
09:26 - Kettlebell Windmill - Right
10:28 - Kettlebell Windmill - Left
11:27 - Single Arm Overhead Press - Right
12:27 - Single Arm Overhead Press - Left
13:24 - Single Leg Deadlift - Right
14:25 - Single Leg Deadlift - Left
15:25 - Step Back to Bridge
16:29 - Cool Down
