Uploaded October 2025 | Updated September 2026, 2 weeks ago
🔥 STRONG BODY PLAN — Week 1 • Day 3 🔥
This 15-minute Core Strength & Hormone Support Workout is designed to help you build a stronger mid-section, improve posture, and support hormonal balance through movement.
These exercises target your deep core muscles and stabilisers — vital for strength, balance, and confidence during perimenopause, menopause, and beyond.
You’ll work through a focused circuit of standing and mat-based moves, finishing with a short energising burst to leave you feeling centred and powerful.
Perfect if you’re short on time but want to strengthen your core, support your hormones, and feel grounded in your body.
💪 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
00:16 - WARM UP
00:25 - STANDING BICYCLE CRUNCH
01:22 - CROSS BODY PUNCH
02:19 - WOODCHOP - RIGHT
03:23 - WOODCHOP - LEFT
04:22 - STANDING CRUNCH
05:22 - STANDING SIDE BENDS - RIGHT
06:20 - STANDING SIDE BENDS - LEFT
07:20 - STANDING BICYCLE CRUNCH
08:21 - CROSS BODY PUNCH - WEIGHTED
09:21 - STAGGERED WOODCHOP - RIGHT
10:20 - STAGGERED WOODCHOP - LEFT
11:20 - STANDING CRUNCH
12:16 - STANDING SIDE BENDS - RIGHT
13:16 - STANDING SIDE BENDS - LEFT
14:12 - FINISHER
15:36 - COOL DOWN
🔥 STRONG BODY PLAN — Week 1 • Day 3 🔥
This 15-minute Core Strength & Hormone Support Workout is designed to help you build a stronger mid-section, improve posture, and support hormonal balance through movement.
These exercises target your deep core muscles and stabilisers — vital for strength, balance, and confidence during perimenopause, menopause, and beyond.
You’ll work through a focused circuit of standing and mat-based moves, finishing with a short energising burst to leave you feeling centred and powerful.
Perfect if you’re short on time but want to strengthen your core, support your hormones, and feel grounded in your body.
💪 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
00:16 - WARM UP
00:25 - STANDING BICYCLE CRUNCH
01:22 - CROSS BODY PUNCH
02:19 - WOODCHOP - RIGHT
03:23 - WOODCHOP - LEFT
04:22 - STANDING CRUNCH
05:22 - STANDING SIDE BENDS - RIGHT
06:20 - STANDING SIDE BENDS - LEFT
07:20 - STANDING BICYCLE CRUNCH
08:21 - CROSS BODY PUNCH - WEIGHTED
09:21 - STAGGERED WOODCHOP - RIGHT
10:20 - STAGGERED WOODCHOP - LEFT
11:20 - STANDING CRUNCH
12:16 - STANDING SIDE BENDS - RIGHT
13:16 - STANDING SIDE BENDS - LEFT
14:12 - FINISHER
15:36 - COOL DOWN
