Uploaded October 2025 | Updated September 2026, 2 weeks ago
💥Welcome to Week 2 Day 1 of the Strong Body Plan 💥 This 4-week strength series helps women in midlife build muscle, boost energy, and feel confident in their bodies.
Today’s session focuses on improving posture and strengthening your back and shoulders with controlled, effective exercises like rows, deadlifts, bird dogs, Arnold press, and bent-over lateral raises. These moves help support your spine, open your chest, and counteract rounded shoulders — helping you stand tall and feel strong.
All you need is a pair of dumbbells (or two water bottles!) and a mat. This 15-minute session is low-impact, joint-friendly, and perfect for women in perimenopause, menopause, and beyond.
🔥Strong Body Plan – 4 Week Series
Follow along with me for two new workouts each week to build strength, improve balance, and boost energy through menopause and midlife.
💪 You’ll need:
– A mat (optional)
– A set of dumbbells (light–moderate)
– 15 minutes and your commitment to yourself
🌸 Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15 minutes each
4 weeks to build lasting strength and energy
✨ 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
00:29 - WARM UP
00:31 - GOOD MORNINGS
01:24 - WALL SIT ANGELS
02:27 - W STRETCH
03:29 - DEADLIFT
04:27 - BENT OVER ROW
05:28 - OVERHEAD ARM ARCS
06:28 - BENT OVER LATERAL RAISE
07:29 - SINGLE ARM ROW - RIGHT
08:30 - SINGLE ARM ROW - LEFT
09:30 - BIRD DOG - 1 SIDED
10:28 - BIRD DOG - SWITCH SIDES
11:30 - SQUAT INTO UPRIGHT ROW
12:30 - ARNOLD PRESS
13:33 - SEAL JACKS
14:26 - FINISHER
15:52 - COOL DOWN
💥Welcome to Week 2 Day 1 of the Strong Body Plan 💥 This 4-week strength series helps women in midlife build muscle, boost energy, and feel confident in their bodies.
Today’s session focuses on improving posture and strengthening your back and shoulders with controlled, effective exercises like rows, deadlifts, bird dogs, Arnold press, and bent-over lateral raises. These moves help support your spine, open your chest, and counteract rounded shoulders — helping you stand tall and feel strong.
All you need is a pair of dumbbells (or two water bottles!) and a mat. This 15-minute session is low-impact, joint-friendly, and perfect for women in perimenopause, menopause, and beyond.
🔥Strong Body Plan – 4 Week Series
Follow along with me for two new workouts each week to build strength, improve balance, and boost energy through menopause and midlife.
💪 You’ll need:
– A mat (optional)
– A set of dumbbells (light–moderate)
– 15 minutes and your commitment to yourself
🌸 Strong Body Plan Schedule:
3 sessions per week (Mon, Wed, Fri)
15 minutes each
4 weeks to build lasting strength and energy
✨ 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
00:29 - WARM UP
00:31 - GOOD MORNINGS
01:24 - WALL SIT ANGELS
02:27 - W STRETCH
03:29 - DEADLIFT
04:27 - BENT OVER ROW
05:28 - OVERHEAD ARM ARCS
06:28 - BENT OVER LATERAL RAISE
07:29 - SINGLE ARM ROW - RIGHT
08:30 - SINGLE ARM ROW - LEFT
09:30 - BIRD DOG - 1 SIDED
10:28 - BIRD DOG - SWITCH SIDES
11:30 - SQUAT INTO UPRIGHT ROW
12:30 - ARNOLD PRESS
13:33 - SEAL JACKS
14:26 - FINISHER
15:52 - COOL DOWN
