Uploaded July 2026 | Updated September 2026, 2 weeks ago
This 20-minute full body strength workout will help you build lean muscle, support your hormones and boost your energy — all from home, with just a pair of dumbbells.
No floor work. No repeats. Just one complete, standing session that leaves you feeling stronger, lighter and more like yourself again.
In this session you'll work on:
✅ Building muscle strength to support your changing hormones
✅ Boosting your metabolism and energy from within
✅ Supporting bone density — essential in perimenopause and menopause
✅ Feeling more confident and vibrant in your body
This workout is perfect for you if you're a woman in your 40s, 50s or beyond — whether you're in perimenopause, menopause, or post-menopause. You don't need to work harder. You just need to work smarter. Challenge is change ❤️
What you'll need:
🏋️♀️ A pair of dumbbells (choose a weight that challenges you — you do you!)
💜 Fitness VIP Members — this session is available to you a day early.
Join the Strength & Bloom VIP community for weekly workout plans and early access
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
Session Timings:
00:00 - Start
00:22 - Cross Body Punch
01:13 - Hamstring Curl & Flye
02:18 - Squat Windmill
03:20 - Deadlift
04:21 - Lateral Lunge with Knee Raise - Right
05:17 - Front Raise to Face Pull
06:21 - Lateral Lunge with Knee Raise - Left
07:17 - Single Arm Arnold Press - Right
08:17 - Single Arm Arnold Press - Left
09:18 - Calf Raise Piston Press
10:19 - Diagonal Crunch - Right to Left
11:18 - Diagonal Crunch - Left to Right
12:18 - Weighted Ice Skater
13:18 - Woodchop - Right
14:18 - Woodchop - Left
15:17 - Lateral Sprints
16:18 - Cooldown
#menopausehealth #menopause #healthyaging
This 20-minute full body strength workout will help you build lean muscle, support your hormones and boost your energy — all from home, with just a pair of dumbbells.
No floor work. No repeats. Just one complete, standing session that leaves you feeling stronger, lighter and more like yourself again.
In this session you'll work on:
✅ Building muscle strength to support your changing hormones
✅ Boosting your metabolism and energy from within
✅ Supporting bone density — essential in perimenopause and menopause
✅ Feeling more confident and vibrant in your body
This workout is perfect for you if you're a woman in your 40s, 50s or beyond — whether you're in perimenopause, menopause, or post-menopause. You don't need to work harder. You just need to work smarter. Challenge is change ❤️
What you'll need:
🏋️♀️ A pair of dumbbells (choose a weight that challenges you — you do you!)
💜 Fitness VIP Members — this session is available to you a day early.
Join the Strength & Bloom VIP community for weekly workout plans and early access
👉 youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
Session Timings:
00:00 - Start
00:22 - Cross Body Punch
01:13 - Hamstring Curl & Flye
02:18 - Squat Windmill
03:20 - Deadlift
04:21 - Lateral Lunge with Knee Raise - Right
05:17 - Front Raise to Face Pull
06:21 - Lateral Lunge with Knee Raise - Left
07:17 - Single Arm Arnold Press - Right
08:17 - Single Arm Arnold Press - Left
09:18 - Calf Raise Piston Press
10:19 - Diagonal Crunch - Right to Left
11:18 - Diagonal Crunch - Left to Right
12:18 - Weighted Ice Skater
13:18 - Woodchop - Right
14:18 - Woodchop - Left
15:17 - Lateral Sprints
16:18 - Cooldown
#menopausehealth #menopause #healthyaging
