Uploaded January 2026 | Updated September 2026, 2 weeks ago
Want to boost your hormone health, build full body strength and feel amazing all in just 20 minutes? This power and flow workout pairs muscle building strength with energizing mobility so you build strength, move better and feel incredible.
This full body workout uses dumbbells for a comprehensive strength training session, designed to support hormonal health and boost your energy. Get ready for a quick and effective 20 min workout that combines strength and mobility workout to leave you feeling strong and capable 💪
This is a hormone-friendly strength session suitable for women in menopause who want to train with purpose—without chasing aesthetics or extremes.
Move at your own pace, take rest when you need it, and make the workout work for you.
If you’re looking for menopause-focused workouts that support strength, confidence, and long-term health, you’re in the right place.
This session begins with a short warm up and finishes with a cool down so you can get the best out of the workout and your body.
00:00 - Start
00:18 - 2 Minute Warm Up
02:40 - Squat to Arnold Press
03:32 - Standing Side Stretch
04:37 - Squat to Arnold Press
05:37 - Standing Side Stretch
06:39 - Bent Over Single Arm Row - Right
07:35 - Long Reverse Lunge with Sweep
08:36 - Bent Over Single Arm Row - Left
09:36 - Long Reverse Lunge with Sweep
10:35 - Squat Overhead Rotational Press
11:35 - Handwalkout
12:37 - Squat Overhead Rotational Press
13:37 - Handwalkout
14:36 - Lateral Lunge with Curl
15:34 - Squat to Windmill
16:36 - Lateral Lunge with Curl
17:35 - Squat to Windmill
18:35 - Bent Over Row
19:35 - Standing Bicycle Crunch
20:35 - Bent Over Row
21:35 - Standing Bicycle Crunch
22:31 - COOL DOWN
Want to boost your hormone health, build full body strength and feel amazing all in just 20 minutes? This power and flow workout pairs muscle building strength with energizing mobility so you build strength, move better and feel incredible.
This full body workout uses dumbbells for a comprehensive strength training session, designed to support hormonal health and boost your energy. Get ready for a quick and effective 20 min workout that combines strength and mobility workout to leave you feeling strong and capable 💪
This is a hormone-friendly strength session suitable for women in menopause who want to train with purpose—without chasing aesthetics or extremes.
Move at your own pace, take rest when you need it, and make the workout work for you.
If you’re looking for menopause-focused workouts that support strength, confidence, and long-term health, you’re in the right place.
This session begins with a short warm up and finishes with a cool down so you can get the best out of the workout and your body.
00:00 - Start
00:18 - 2 Minute Warm Up
02:40 - Squat to Arnold Press
03:32 - Standing Side Stretch
04:37 - Squat to Arnold Press
05:37 - Standing Side Stretch
06:39 - Bent Over Single Arm Row - Right
07:35 - Long Reverse Lunge with Sweep
08:36 - Bent Over Single Arm Row - Left
09:36 - Long Reverse Lunge with Sweep
10:35 - Squat Overhead Rotational Press
11:35 - Handwalkout
12:37 - Squat Overhead Rotational Press
13:37 - Handwalkout
14:36 - Lateral Lunge with Curl
15:34 - Squat to Windmill
16:36 - Lateral Lunge with Curl
17:35 - Squat to Windmill
18:35 - Bent Over Row
19:35 - Standing Bicycle Crunch
20:35 - Bent Over Row
21:35 - Standing Bicycle Crunch
22:31 - COOL DOWN
