Uploaded August 2026 | Updated September 2026, 2 weeks ago
This 30-minute full body menopause strength workout uses compound dumbbell movements to build muscle, support bone health, and keep your metabolism fired up — one rep at a time. Designed specifically for women in perimenopause and menopause who want a workout that works with their body, not against it.
🔥 WHAT WE'RE DOING:
5 blocks | 3 moves per block | 45 seconds on | 15 seconds off
Compound strength + cardio blasts | Metabolic format | Moderate to heavy
dumbbells
This is a metabolic strength workout — meaning your heart rate stays elevated throughout the entire session. Compound movements hit multiple muscle groups at once for maximum efficiency, and we throw in short cardio bursts to support bone density and cardiovascular health. Low impact options included throughout.
💪 EQUIPMENT NEEDED:
✔ Variety of dumbbells (Michelle's range: 10–30 lbs)
✔ Yoga mat
If you're using your Apple Watch or fitness tracker, set it to Traditional
Strength Training.
💧 TODAY'S WORKOUT IS FUELED BY ECHO HYDROGEN WATER
Recovery matters just as much as the workout. I'm using Echo Hydrogen Water,
which may help support recovery, reduce oxidative stress from training, and
support sleep, gut health, and inflammation — all things that get harder to
manage in perimenopause and menopause.
👉 Get yours: echowater.com
Use code MICHELLEFIT for 10% off
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:41 – Warm Up (Step Out + Swing, Sumo Sweep, Plank to Up Dog to Down Dog)
02:44 – Block 1: Goblet Tap In (Right)
04:03 – Block 1: Lateral Lunge + Reach (Right)
05:02 – Block 1: Goblet Tap In (Left)
06:03 – Block 1: Lateral Lunge + Reach (Left)
07:02 – Block 1 Cardio Blast: Hop Forward + Jacks (or Monster Walk)
08:03 – Block 2: Curtsy Lunge + Curl (Left)
09:17 – Block 2: Staggered Squat + Shoulder Press (Left)
10:18 – Block 2: Curtsy Lunge + Curl (Right)
11:18 – Block 2: Staggered Squat + Shoulder Press (Right)
12:11 – Block 2 Cardio Blast: Beast Jack (or Jumping Jacks)
13:18 – Echo Water Break
13:44 – Block 3: Dumbbell Swing
14:46 – Block 3: Prone V Raise
15:50 – Block 3: Dumbbell Swing (Round 2)
16:47 – Block 3: Prone V Raise (Round 2)
17:37 – Block 3 Cardio Blast: Lunge Hop + Squat
18:49 – Block 4: Skull Crusher Bridge March
19:53 – Block 4: Push-Up + Ankle Tap
21:03 – Block 4: Skull Crusher Bridge March (Round 2)
22:02 – Block 4: Push-Up + Ankle Tap (Round 2)
23:02 – Block 4 Cardio Blast: Shuffle + Kick
24:03 – Block 5: Alternating Row + Rear Delt Fly (Right Lead)
25:14 – Block 5: Reverse Lunge + Rotation (Left)
26:20 – Block 5: Alternating Row + Rear Delt Fly (Left Lead)
27:17 – Block 5: Reverse Lunge + Rotation (Right)
28:17 – Block 5 Cardio Blast: Low Jack
29:08 – Finisher: Bicycle Crunches (1 min)
30:07 – Finisher: Mountain Climbers (1 min)
31:37 – Cool Down (Figure Four, Knee to Chest, Spinal Twist, Hamstring Stretch)
33:51 – Closing + App Info
📌 WHY COMPOUND STRENGTH TRAINING IS ESSENTIAL IN MENOPAUSE:
During menopause, declining estrogen accelerates muscle loss and bone density reduction — making strength training one of the most evidence-supported interventions available. Compound movements that work multiple muscle groups simultaneously are especially effective because they build more muscle, burn more calories, and create greater mechanical stress on bone tissue than isolation exercises. Combined with short cardio bursts for cardiovascular health, this format is one of the smartest training approaches for women in
midlife.
Dial in your nutrition alongside this training and you will see results.
Keep it simple, keep it consistent.
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking, exclusive workouts, nutrition guidance, and a community of women cheering you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: youtube.com/@MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. All content is for informational purposes only and is performed at
your own risk. Michelle Briehler is not liable for any injury sustained
while participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made
through them may earn a small commission at no extra cost to you. Thank you
for supporting free content! 🧡
This 30-minute full body menopause strength workout uses compound dumbbell movements to build muscle, support bone health, and keep your metabolism fired up — one rep at a time. Designed specifically for women in perimenopause and menopause who want a workout that works with their body, not against it.
🔥 WHAT WE'RE DOING:
5 blocks | 3 moves per block | 45 seconds on | 15 seconds off
Compound strength + cardio blasts | Metabolic format | Moderate to heavy
dumbbells
This is a metabolic strength workout — meaning your heart rate stays elevated throughout the entire session. Compound movements hit multiple muscle groups at once for maximum efficiency, and we throw in short cardio bursts to support bone density and cardiovascular health. Low impact options included throughout.
💪 EQUIPMENT NEEDED:
✔ Variety of dumbbells (Michelle's range: 10–30 lbs)
✔ Yoga mat
If you're using your Apple Watch or fitness tracker, set it to Traditional
Strength Training.
💧 TODAY'S WORKOUT IS FUELED BY ECHO HYDROGEN WATER
Recovery matters just as much as the workout. I'm using Echo Hydrogen Water,
which may help support recovery, reduce oxidative stress from training, and
support sleep, gut health, and inflammation — all things that get harder to
manage in perimenopause and menopause.
👉 Get yours: echowater.com
Use code MICHELLEFIT for 10% off
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:41 – Warm Up (Step Out + Swing, Sumo Sweep, Plank to Up Dog to Down Dog)
02:44 – Block 1: Goblet Tap In (Right)
04:03 – Block 1: Lateral Lunge + Reach (Right)
05:02 – Block 1: Goblet Tap In (Left)
06:03 – Block 1: Lateral Lunge + Reach (Left)
07:02 – Block 1 Cardio Blast: Hop Forward + Jacks (or Monster Walk)
08:03 – Block 2: Curtsy Lunge + Curl (Left)
09:17 – Block 2: Staggered Squat + Shoulder Press (Left)
10:18 – Block 2: Curtsy Lunge + Curl (Right)
11:18 – Block 2: Staggered Squat + Shoulder Press (Right)
12:11 – Block 2 Cardio Blast: Beast Jack (or Jumping Jacks)
13:18 – Echo Water Break
13:44 – Block 3: Dumbbell Swing
14:46 – Block 3: Prone V Raise
15:50 – Block 3: Dumbbell Swing (Round 2)
16:47 – Block 3: Prone V Raise (Round 2)
17:37 – Block 3 Cardio Blast: Lunge Hop + Squat
18:49 – Block 4: Skull Crusher Bridge March
19:53 – Block 4: Push-Up + Ankle Tap
21:03 – Block 4: Skull Crusher Bridge March (Round 2)
22:02 – Block 4: Push-Up + Ankle Tap (Round 2)
23:02 – Block 4 Cardio Blast: Shuffle + Kick
24:03 – Block 5: Alternating Row + Rear Delt Fly (Right Lead)
25:14 – Block 5: Reverse Lunge + Rotation (Left)
26:20 – Block 5: Alternating Row + Rear Delt Fly (Left Lead)
27:17 – Block 5: Reverse Lunge + Rotation (Right)
28:17 – Block 5 Cardio Blast: Low Jack
29:08 – Finisher: Bicycle Crunches (1 min)
30:07 – Finisher: Mountain Climbers (1 min)
31:37 – Cool Down (Figure Four, Knee to Chest, Spinal Twist, Hamstring Stretch)
33:51 – Closing + App Info
📌 WHY COMPOUND STRENGTH TRAINING IS ESSENTIAL IN MENOPAUSE:
During menopause, declining estrogen accelerates muscle loss and bone density reduction — making strength training one of the most evidence-supported interventions available. Compound movements that work multiple muscle groups simultaneously are especially effective because they build more muscle, burn more calories, and create greater mechanical stress on bone tissue than isolation exercises. Combined with short cardio bursts for cardiovascular health, this format is one of the smartest training approaches for women in
midlife.
Dial in your nutrition alongside this training and you will see results.
Keep it simple, keep it consistent.
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking, exclusive workouts, nutrition guidance, and a community of women cheering you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: youtube.com/@MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. All content is for informational purposes only and is performed at
your own risk. Michelle Briehler is not liable for any injury sustained
while participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made
through them may earn a small commission at no extra cost to you. Thank you
for supporting free content! 🧡
