Uploaded July 2026 | Updated September 2026, 2 weeks ago
Build bone density and functional strength in just 25 minutes with this targeted dumbbell workout session. Use these movements to improve your physical resilience and sharpen your mental clarity simultaneously. Every rep in this session is building a stronger heart, denser bones and a sharper mind — the three things that give you a longer, healthier life.
This is session 5 of 6 in The Menopause Strength Project - 25 minutes of progressive strength work — because showing up for your future self is worth it.
This routine is built for those who need an efficient way to build strength training into a tight schedule. We start with stepping jacks to elevate your heart rate, then move into compound movements like squats to engage the lower body.
Subscribe for weekly strength training breakdowns that help you stay consistent with your fitness goals. Let me know in the comments which specific exercise challenge you found the most difficult today.
#menopauseworkout #menopausehealth #menopausefitness
Session Timings:
00:00 - Start
00:15 - Star Steps
01:09 - Mini Squat with Twist
02:13 - Wide Bicep Curl
03:15 - Offset Squat to Reverse Lunge - Right
04:16 - Wide Bicep Curl
05:12 - Offset Squat to Reverse Lunge - Left
06:15 - Dumbbell Front Raise to Face Pull
07:12 - Squat with Alternate Overhead Press
08:14 - Dumbbell Front Raise to Face Pull
09:13 - Squat with Alternate Overhead Press
10:14 - Weighted Hinge to Windmill
11:13 - Goalpost Hold with Calf Raise
12:12 - Weighted Hinge to Windmill
13:13 - Goalpost Hold to Calf Raise
14:12 - Reach & Place
15:12 - Lateral Lunge with Twist - Left
16:15 - Reach & Place
17:16 - Lateral Lunge with Twist - Right
18:16 - Overhead Press to Tricep Extension
19:16 - Weighted Ice Skater
20:16 - Overhead Press to Tricep Extension
21:16 - Weighted Ice Skater
22:18 - Cool Down
Build bone density and functional strength in just 25 minutes with this targeted dumbbell workout session. Use these movements to improve your physical resilience and sharpen your mental clarity simultaneously. Every rep in this session is building a stronger heart, denser bones and a sharper mind — the three things that give you a longer, healthier life.
This is session 5 of 6 in The Menopause Strength Project - 25 minutes of progressive strength work — because showing up for your future self is worth it.
This routine is built for those who need an efficient way to build strength training into a tight schedule. We start with stepping jacks to elevate your heart rate, then move into compound movements like squats to engage the lower body.
Subscribe for weekly strength training breakdowns that help you stay consistent with your fitness goals. Let me know in the comments which specific exercise challenge you found the most difficult today.
#menopauseworkout #menopausehealth #menopausefitness
Session Timings:
00:00 - Start
00:15 - Star Steps
01:09 - Mini Squat with Twist
02:13 - Wide Bicep Curl
03:15 - Offset Squat to Reverse Lunge - Right
04:16 - Wide Bicep Curl
05:12 - Offset Squat to Reverse Lunge - Left
06:15 - Dumbbell Front Raise to Face Pull
07:12 - Squat with Alternate Overhead Press
08:14 - Dumbbell Front Raise to Face Pull
09:13 - Squat with Alternate Overhead Press
10:14 - Weighted Hinge to Windmill
11:13 - Goalpost Hold with Calf Raise
12:12 - Weighted Hinge to Windmill
13:13 - Goalpost Hold to Calf Raise
14:12 - Reach & Place
15:12 - Lateral Lunge with Twist - Left
16:15 - Reach & Place
17:16 - Lateral Lunge with Twist - Right
18:16 - Overhead Press to Tricep Extension
19:16 - Weighted Ice Skater
20:16 - Overhead Press to Tricep Extension
21:16 - Weighted Ice Skater
22:18 - Cool Down
