Uploaded October 2025 | Updated September 2026, 2 weeks ago
🔥 STRONG BODY PLAN Week 1 - Day 2 💪
Welcome to Day 2 of your Strong Body Plan!
This quick strength workout is designed to help you boost energy, support heart health, and build strength — all in one efficient session.
Perfect for women navigating perimenopause, menopause, or post-menopause, who want to support heart health and feel more energised day to day.
Every move is low-impact but powerful, helping to improve circulation, endurance, and muscle tone without jumping or high-intensity cardio.
💪 What you’ll need:
– A pair of dumbbells
– A mat (optional)
– 15 minutes to focus on you
This session finishes with a short strength-based finisher to elevate your heart rate and leave you feeling strong, capable, and recharged.
✨ Stay consistent. You’re building more than muscle — you’re building health and confidence for life.
🌸 Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15-20 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 #HeartHealth #EnergyBoost #WomenOver40 #LowImpactWorkout
⏰ Session Breakdown:
00:00 - Start
00:19 - WARM UP
00:25 - MARCH & HEEL FLICK
01:15 - LATERAL LUNGE
02:15 - REVERSE STEP FOOT TAP
03:19 - WEIGHTED PUNCHES
04:16 - SPRINTERS KNEE DRIVE - RIGHT
05:20 - GOBLET SQUAT PULSE
06:20 - SPRINTERS KNEE DRIVE - LEFT
07:17 - PRESS UPS
08:16 - SEATED TWIST
09:15 - GLUTE BRIDGE WITH CHEST PRESS
10:21 - SHOULDER TAP
11:20 - LATERAL FLOOR TOUCH
12:14 - FINISHER
16:52 - COOL DOWN
🔥 STRONG BODY PLAN Week 1 - Day 2 💪
Welcome to Day 2 of your Strong Body Plan!
This quick strength workout is designed to help you boost energy, support heart health, and build strength — all in one efficient session.
Perfect for women navigating perimenopause, menopause, or post-menopause, who want to support heart health and feel more energised day to day.
Every move is low-impact but powerful, helping to improve circulation, endurance, and muscle tone without jumping or high-intensity cardio.
💪 What you’ll need:
– A pair of dumbbells
– A mat (optional)
– 15 minutes to focus on you
This session finishes with a short strength-based finisher to elevate your heart rate and leave you feeling strong, capable, and recharged.
✨ Stay consistent. You’re building more than muscle — you’re building health and confidence for life.
🌸 Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15-20 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 #HeartHealth #EnergyBoost #WomenOver40 #LowImpactWorkout
⏰ Session Breakdown:
00:00 - Start
00:19 - WARM UP
00:25 - MARCH & HEEL FLICK
01:15 - LATERAL LUNGE
02:15 - REVERSE STEP FOOT TAP
03:19 - WEIGHTED PUNCHES
04:16 - SPRINTERS KNEE DRIVE - RIGHT
05:20 - GOBLET SQUAT PULSE
06:20 - SPRINTERS KNEE DRIVE - LEFT
07:17 - PRESS UPS
08:16 - SEATED TWIST
09:15 - GLUTE BRIDGE WITH CHEST PRESS
10:21 - SHOULDER TAP
11:20 - LATERAL FLOOR TOUCH
12:14 - FINISHER
16:52 - COOL DOWN
