Uploaded July 2026 | Updated September 2026, 2 weeks ago
Try this strength training routine to support hormonal balance and build muscle with a calming, low intensity workout. This session is designed to activate muscles deeply while keeping your nervous system relaxed, fitting perfectly into a busy schedule in just under 20 minutes. It is ideal for anyone seeking movement that avoids high-stress intensity.
This video guides you through a specific sequence, including wall sits with heel lifts and dumbbell lunges, to help you connect with your body. By focusing on slower movements, you can maximize control and stability throughout each repetition. This approach is particularly helpful for those prioritising longevity and steady progress over high-impact fatigue.
After completing this 20 minute workout, you will feel both energized and grounded.
Integrating this type of slow strength training into your week can be a sustainable way to maintain muscle tone and support long-term wellness without overtraining.
Session Timings:
00:00 - Start
00:20 - Knee Lift with Arm Sweeps
01:12 - Hinge Pattern to Stand
02:16 - Wall Sit with Heel Lifts
03:18 - Wall Plank Up-Down
04:19 - Wall Plank with Double Kickback
05:15 - Knee Drive to Kick Forwards - Left
06:18 - Knee Drive to Kick Forwards - Right
07:15 - Single Leg Hinged Row - Right
08:17 - Single Leg Hinged Row - Left
09:15 - Left Side Leg Lift + Single Arm Lateral Raise
10:17 - Right Side Leg Lift + Single Arm Lateral Raise
11:16 - Reverse Lunge with Rotation
12:15 - Overhead Tricep Extension + Calf Raise
13:16 - Rainbow Kicks - Right
14:15 - Rainbow Kicks - Left
15:15 - Roll Down with Pedal
16:18 - Chest Opener to Overhead Sweep
#menopausehealth #menopauseworkout #menopause
Try this strength training routine to support hormonal balance and build muscle with a calming, low intensity workout. This session is designed to activate muscles deeply while keeping your nervous system relaxed, fitting perfectly into a busy schedule in just under 20 minutes. It is ideal for anyone seeking movement that avoids high-stress intensity.
This video guides you through a specific sequence, including wall sits with heel lifts and dumbbell lunges, to help you connect with your body. By focusing on slower movements, you can maximize control and stability throughout each repetition. This approach is particularly helpful for those prioritising longevity and steady progress over high-impact fatigue.
After completing this 20 minute workout, you will feel both energized and grounded.
Integrating this type of slow strength training into your week can be a sustainable way to maintain muscle tone and support long-term wellness without overtraining.
Session Timings:
00:00 - Start
00:20 - Knee Lift with Arm Sweeps
01:12 - Hinge Pattern to Stand
02:16 - Wall Sit with Heel Lifts
03:18 - Wall Plank Up-Down
04:19 - Wall Plank with Double Kickback
05:15 - Knee Drive to Kick Forwards - Left
06:18 - Knee Drive to Kick Forwards - Right
07:15 - Single Leg Hinged Row - Right
08:17 - Single Leg Hinged Row - Left
09:15 - Left Side Leg Lift + Single Arm Lateral Raise
10:17 - Right Side Leg Lift + Single Arm Lateral Raise
11:16 - Reverse Lunge with Rotation
12:15 - Overhead Tricep Extension + Calf Raise
13:16 - Rainbow Kicks - Right
14:15 - Rainbow Kicks - Left
15:15 - Roll Down with Pedal
16:18 - Chest Opener to Overhead Sweep
#menopausehealth #menopauseworkout #menopause
