Uploaded November 2025 | Updated September 2026, 3 weeks ago
π₯ Strong Body Plan β WEEK 4 β’ DAY 3 β Reset Your Hormones πͺβ¨
Your final session - this workout focuses on movement that supports hormonal health, bone density, muscle building and mood β bringing together strength, mobility and gentle cardio to leave you feeling energised and empowered.
Weβre wrapping up the Strong Body Plan with a full-body workout designed to help you reset, rebalance and feel your best.
Expect a steady, feel-good flow that supports your body through perimenopause, menopause, and beyond β without any jumping or high impact. This is the perfect way to celebrate everything youβve achieved over the last 4 weeks. πΈ
π Perfect for:
β Supporting hormone balance through movement
β Reducing stress & fatigue
β Boosting energy, confidence, and mood
β Improving mobility and overall wellbeing
πΈ Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15 minutes each
4 weeks to build lasting strength and energy
π If youβre new here, I create workouts and resources to support women in midlife and menopause β helping you stay strong, energised, and confident.
πͺ Join my community for more:
βΆοΈ Subscribe: youtube.com/@strengthandbloom
β¨ Try my members-only workouts: youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
π Equipment I Use:
- Smooth Foam Roller: amzn.to/3KNFaUw
- Textured Foam Roller: amzn.to/42Zl3Jg
- Spiky Ball: amzn.to/42Xu5GC
β’ Dumbbells: amzn.to/4cGeizS
β’ Kettlebells: amzn.to/4ly5fF3
β’ Resistance Bands: amzn.to/4jFrUxU
β’ 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 #WomenOver40 #ShortWorkouts #FullBodyWorkout #StrengthTraining
β° Session breakdown:
00:00 - Start
00:35 - WARM UP
00:38 - LATERAL LUNGE PUSHOVER
01:32 - RELEVΓ SQUATS
02:34 - ARM ARCS
03:33 - CROSS BODY PUNCHES
04:34 - SQUAT FRONT SWING
05:34 - STANDING SIDE BENDS - RIGHT
06:32 - STANDING SIDE BENDS - LEFT
07:34 - REVERSE LUNGE WITH TWIST
08:36 - BIRD DOG PULSE
09:34 - SWITCH SIDES
10:32 - DEADLIFT TO ROW
11:31 - GORILLA ROWS
12:30 - FINISHER
15:43 - COOL DOWN
π₯ Strong Body Plan β WEEK 4 β’ DAY 3 β Reset Your Hormones πͺβ¨
Your final session - this workout focuses on movement that supports hormonal health, bone density, muscle building and mood β bringing together strength, mobility and gentle cardio to leave you feeling energised and empowered.
Weβre wrapping up the Strong Body Plan with a full-body workout designed to help you reset, rebalance and feel your best.
Expect a steady, feel-good flow that supports your body through perimenopause, menopause, and beyond β without any jumping or high impact. This is the perfect way to celebrate everything youβve achieved over the last 4 weeks. πΈ
π Perfect for:
β Supporting hormone balance through movement
β Reducing stress & fatigue
β Boosting energy, confidence, and mood
β Improving mobility and overall wellbeing
πΈ Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15 minutes each
4 weeks to build lasting strength and energy
π If youβre new here, I create workouts and resources to support women in midlife and menopause β helping you stay strong, energised, and confident.
πͺ Join my community for more:
βΆοΈ Subscribe: youtube.com/@strengthandbloom
β¨ Try my members-only workouts: youtube.com/channel/UCcpm2b9e3QKjkWq4Vm4cYVQ/join
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
π Equipment I Use:
- Smooth Foam Roller: amzn.to/3KNFaUw
- Textured Foam Roller: amzn.to/42Zl3Jg
- Spiky Ball: amzn.to/42Xu5GC
β’ Dumbbells: amzn.to/4cGeizS
β’ Kettlebells: amzn.to/4ly5fF3
β’ Resistance Bands: amzn.to/4jFrUxU
β’ 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 #WomenOver40 #ShortWorkouts #FullBodyWorkout #StrengthTraining
β° Session breakdown:
00:00 - Start
00:35 - WARM UP
00:38 - LATERAL LUNGE PUSHOVER
01:32 - RELEVΓ SQUATS
02:34 - ARM ARCS
03:33 - CROSS BODY PUNCHES
04:34 - SQUAT FRONT SWING
05:34 - STANDING SIDE BENDS - RIGHT
06:32 - STANDING SIDE BENDS - LEFT
07:34 - REVERSE LUNGE WITH TWIST
08:36 - BIRD DOG PULSE
09:34 - SWITCH SIDES
10:32 - DEADLIFT TO ROW
11:31 - GORILLA ROWS
12:30 - FINISHER
15:43 - COOL DOWN
