Uploaded October 2025 | Updated September 2026, 2 weeks ago
🔥 STRONG BODY PLAN — Week 2 • Day 3 🔥
Today we’re focusing on strength, mobility, and joint health — a powerful combination for healthy ageing for women in midlife and menopause.
This 15-minute strength + mobility session helps you:
✅ Protect your joints
✅ Improve mobility & flexibility
✅ Build strength to support healthy ageing
✅ Move with confidence — every day
We’ll move with control and train the muscles that support your hips, knees, back, and shoulders. Perfect if you want to stay strong, mobile, and pain-free through perimenopause, menopause, and beyond.
💪 You’ll need:
– Light to moderate dumbbells
– A mat (optional)
– A few minutes and a commitment to yourself
🌸 Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15 minutes each
Build strength, mobility, posture & energy in 4 weeks
✨ Stay consistent. You’re building more than muscle — you’re building health and confidence for life.
💕 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 #CoreWorkout #MidlifeFitness #WomenOver40 #HormoneSupport #ShortWorkouts #StrengthTraining
⏰ Session Timings:
00:00 - Start
00:25 - WARM UP
00:29 - SQUAT SWEEP
01:24 - CRAB WALKS
02:24 - REVERSE LUNGE HIP OPENER - RIGHT
03:25 - WEIGHTED BOW & ARROW
04:24 - REVERSE LUNGE HIP OPENER - LEFT
05:24 - SQUAT LATERAL LEG RAISE COMBO - LEFT
06:24 - ARM ARCS
07:26 - SQUAT LATERAL LEG RAISE COMBO - RIGHT
08:27 - GLUTE KICKBACK - RIGHT
09:27 - GLUTE KICKBACK - LEFT
10:25 - BIRD DOG - 1 SIDE
11:23 - BIRD DOG - SWITCH SIDES
12:23 - D. BUG
13:19 - FINISHER
14:52 - COOL DOWN
🔥 STRONG BODY PLAN — Week 2 • Day 3 🔥
Today we’re focusing on strength, mobility, and joint health — a powerful combination for healthy ageing for women in midlife and menopause.
This 15-minute strength + mobility session helps you:
✅ Protect your joints
✅ Improve mobility & flexibility
✅ Build strength to support healthy ageing
✅ Move with confidence — every day
We’ll move with control and train the muscles that support your hips, knees, back, and shoulders. Perfect if you want to stay strong, mobile, and pain-free through perimenopause, menopause, and beyond.
💪 You’ll need:
– Light to moderate dumbbells
– A mat (optional)
– A few minutes and a commitment to yourself
🌸 Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15 minutes each
Build strength, mobility, posture & energy in 4 weeks
✨ Stay consistent. You’re building more than muscle — you’re building health and confidence for life.
💕 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 #CoreWorkout #MidlifeFitness #WomenOver40 #HormoneSupport #ShortWorkouts #StrengthTraining
⏰ Session Timings:
00:00 - Start
00:25 - WARM UP
00:29 - SQUAT SWEEP
01:24 - CRAB WALKS
02:24 - REVERSE LUNGE HIP OPENER - RIGHT
03:25 - WEIGHTED BOW & ARROW
04:24 - REVERSE LUNGE HIP OPENER - LEFT
05:24 - SQUAT LATERAL LEG RAISE COMBO - LEFT
06:24 - ARM ARCS
07:26 - SQUAT LATERAL LEG RAISE COMBO - RIGHT
08:27 - GLUTE KICKBACK - RIGHT
09:27 - GLUTE KICKBACK - LEFT
10:25 - BIRD DOG - 1 SIDE
11:23 - BIRD DOG - SWITCH SIDES
12:23 - D. BUG
13:19 - FINISHER
14:52 - COOL DOWN
