Uploaded August 2026 | Updated September 2026, 2 weeks ago
This 35-minute full body superset workout is built to help women in perimenopause and menopause build muscle, support bone density, and feel strong — using moderate to heavy dumbbells with no repeated exercises. If you've been looking for an osteoporosis-friendly strength workout that actually challenges you, this is it.
🔥 WHAT WE'RE DOING:
Superset format | 40 seconds per move | 20-second transitions
No repeated exercises | Moderate to heavy dumbbells | Bench optional but recommended
💪 EQUIPMENT NEEDED:
✔ Variety of dumbbells (15–45 lbs range)
✔ Bench (chair or mat works too)
✔ Yoga mat
💧 TODAY'S WORKOUT IS FUELED BY ECHO HYDROGEN WATER
Recovery matters just as much as the workout. I'm using the Echo Water Flask for 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.
👉 Get yours: echowater.com
Use code MICHELLEFIT for 10% off
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:37 – Warm Up (Chest Swing, Squat Crescent Knee, Walk-Out Plank, Lunge Stretch)
03:48 – Superset 1: Goblet Squat + Heel Elevated Bodyweight Squat
05:48 – Superset 2: Low Sumo Squat + Drop Squat
07:38 – Superset 3: Single Arm Row + Side Plank (Right)
09:28 – Superset 3 Continued: Single Arm Row + Side Plank (Left)
11:15 – Superset 4: Static Lunge + Lunge Knee (Right)
13:12 – Superset 4 Continued: Static Lunge + Lunge Knee (Left)
14:55 – Superset 5: Bicep Curls + Supine Row
17:00 – Hydration Break (Echo Water)
17:58 – Superset 6: Staggered Squat + Reverse Lunge (Right)
19:56 – Superset 6 Continued: Staggered Squat + Reverse Lunge (Left)
21:34 – Superset 7: Chest Press + Plank Crouch Back Knee
23:28 – Superset 8: Single Arm Snatch + Shoulder Press (Right)
25:19 – Superset 8 Continued: Single Arm Snatch + Shoulder Press (Left)
26:52 – Superset 9: RDL + Squat Butt Kick
28:48 – Superset 10: Skull Crushers + Mountain Climbers (Bench)
30:50 – Superset 11: Hip Lifts + Flutter Kicks
32:39 – Cool Down + Full Stretch (Cat-Cow, Thread the Needle, Pigeon)
36:18 – Closing + App Info
⭐ 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: / michellebriehler
🗓️ 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
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⚠️ 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 35-minute full body superset workout is built to help women in perimenopause and menopause build muscle, support bone density, and feel strong — using moderate to heavy dumbbells with no repeated exercises. If you've been looking for an osteoporosis-friendly strength workout that actually challenges you, this is it.
🔥 WHAT WE'RE DOING:
Superset format | 40 seconds per move | 20-second transitions
No repeated exercises | Moderate to heavy dumbbells | Bench optional but recommended
💪 EQUIPMENT NEEDED:
✔ Variety of dumbbells (15–45 lbs range)
✔ Bench (chair or mat works too)
✔ Yoga mat
💧 TODAY'S WORKOUT IS FUELED BY ECHO HYDROGEN WATER
Recovery matters just as much as the workout. I'm using the Echo Water Flask for 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.
👉 Get yours: echowater.com
Use code MICHELLEFIT for 10% off
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:37 – Warm Up (Chest Swing, Squat Crescent Knee, Walk-Out Plank, Lunge Stretch)
03:48 – Superset 1: Goblet Squat + Heel Elevated Bodyweight Squat
05:48 – Superset 2: Low Sumo Squat + Drop Squat
07:38 – Superset 3: Single Arm Row + Side Plank (Right)
09:28 – Superset 3 Continued: Single Arm Row + Side Plank (Left)
11:15 – Superset 4: Static Lunge + Lunge Knee (Right)
13:12 – Superset 4 Continued: Static Lunge + Lunge Knee (Left)
14:55 – Superset 5: Bicep Curls + Supine Row
17:00 – Hydration Break (Echo Water)
17:58 – Superset 6: Staggered Squat + Reverse Lunge (Right)
19:56 – Superset 6 Continued: Staggered Squat + Reverse Lunge (Left)
21:34 – Superset 7: Chest Press + Plank Crouch Back Knee
23:28 – Superset 8: Single Arm Snatch + Shoulder Press (Right)
25:19 – Superset 8 Continued: Single Arm Snatch + Shoulder Press (Left)
26:52 – Superset 9: RDL + Squat Butt Kick
28:48 – Superset 10: Skull Crushers + Mountain Climbers (Bench)
30:50 – Superset 11: Hip Lifts + Flutter Kicks
32:39 – Cool Down + Full Stretch (Cat-Cow, Thread the Needle, Pigeon)
36:18 – Closing + App Info
⭐ 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: / michellebriehler
🗓️ 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! 🧡
