Uploaded July 2026 | Updated September 2026, 2 weeks ago
Boost your energy with this 20 minute standing workout. Build functional strength and metabolic health with simple, effective movements.
New to exercise, returning after a break or struggling to stay consistent? Get my free 7-Day Menopause Strength Project Kickstart here: strengthandbloom.com/7-day-menopause-strength-project-kickstart
This routine is designed for anyone looking for a full body metabolic reset without needing floor space or equipment. We focus on compound movements like arm arcs, bicep curls, and overhead presses to engage major muscle groups. Whether you are a beginner or an experienced exerciser, this session provides scalable intensity to match your current fitness level.
Each exercise is carefully selected to improve your functional strength and daily movement capacity. You will work through side bends and controlled standing exercises that improve stability while keeping your heart rate steady. Modifications are included throughout the session, making this an accessible option for all fitness levels.
Subscribe for weekly functional strength training routines, and let me know in the comments if you prefer standing or mat-based workouts for your daily movement.
Session Timings:
00:00 - Start
00:22 - Lateral Pushover with Arm Circles
01:14 - V Walks
02:18 - Arm Arcs
03:21 - Lateral Lunge with Curl
04:22 - Cross Body Bicep Curl
05:17 - Squat to Arnold Press
06:21 - Standing Side Bend - Right
07:18 - Standing Side Bend - Left
08:17 - Deadlift
09:18 - Hammer Hold with Glute Kickback
10:19 - Tricep Flutters
11:19 - Squat to Rotational Overhead Press
12:18 - Gorilla Rows
13:18 - Lateral / Front Raise Combo
14:18 - Weighted Bob & Weave
15:17 - Seal Jacks
16:18 - Cooldown
#menopauseworkout #menopause #strengthandbloom
Boost your energy with this 20 minute standing workout. Build functional strength and metabolic health with simple, effective movements.
New to exercise, returning after a break or struggling to stay consistent? Get my free 7-Day Menopause Strength Project Kickstart here: strengthandbloom.com/7-day-menopause-strength-project-kickstart
This routine is designed for anyone looking for a full body metabolic reset without needing floor space or equipment. We focus on compound movements like arm arcs, bicep curls, and overhead presses to engage major muscle groups. Whether you are a beginner or an experienced exerciser, this session provides scalable intensity to match your current fitness level.
Each exercise is carefully selected to improve your functional strength and daily movement capacity. You will work through side bends and controlled standing exercises that improve stability while keeping your heart rate steady. Modifications are included throughout the session, making this an accessible option for all fitness levels.
Subscribe for weekly functional strength training routines, and let me know in the comments if you prefer standing or mat-based workouts for your daily movement.
Session Timings:
00:00 - Start
00:22 - Lateral Pushover with Arm Circles
01:14 - V Walks
02:18 - Arm Arcs
03:21 - Lateral Lunge with Curl
04:22 - Cross Body Bicep Curl
05:17 - Squat to Arnold Press
06:21 - Standing Side Bend - Right
07:18 - Standing Side Bend - Left
08:17 - Deadlift
09:18 - Hammer Hold with Glute Kickback
10:19 - Tricep Flutters
11:19 - Squat to Rotational Overhead Press
12:18 - Gorilla Rows
13:18 - Lateral / Front Raise Combo
14:18 - Weighted Bob & Weave
15:17 - Seal Jacks
16:18 - Cooldown
#menopauseworkout #menopause #strengthandbloom
