🔥 WHAT WE’RE DOING:
3 sections | Warm up + strength + weighted core
40 seconds on | 10-20 seconds off | 2 rounds each section
Full body strength followed by 5-move weighted core circuit
This is a live replay workout — real energy, real effort, real results.
Upper body first, then lower body, then a dedicated weighted core section that ties it all together. This is how we train in menopause.
💪 EQUIPMENT NEEDED:
✔ Variety of dumbbells (Michelle’s range: 12.5–30 lbs)
✔ Kneeling pad (optional but recommended)
✔ Yoga mat
If you’re using your Apple Watch or fitness tracker, set it to Functional Strength Training.
⏱ CHAPTERS (approximate — live replay):
00:00 – Welcome + What to Expect
00:41 – Warm Up (Squat Kick, Lunge Squat, Modified Burpee + Down Dog, Plank Crouch + Rotation, Superman, Single Leg Stretch, Lateral Walk + Twist, Lateral Lunge)
08:42 – Upper Body Block, Round 1: Chest Press
09:54 – Upper Body Block, Round 1: Narrow Row
10:59 – Upper Body Block, Round 1: Kneeling Bicep Curl
12:00 – Upper Body Block, Round 1: Kneeling Tricep Kickback
12:58 – Upper Body Block, Round 1: Shoulder Press
14:00 – Upper Body Block, Round 2: Chest Press
15:06 – Upper Body Block, Round 2: Narrow Row
16:05 – Upper Body Block, Round 2: Kneeling Bicep Curl
17:00 – Upper Body Block, Round 2: Kneeling Tricep Kickback
18:00 – Upper Body Block, Round 2: Shoulder Press
19:00 – Lower Body Block, Round 1: RDL
20:02 – Lower Body Block, Round 1: Top Load Sumo Squat
21:06 – Lower Body Block, Round 1: Lunge + Curtsy (Right)
23:05 – Lower Body Block, Round 1: Glute Bridge
24:06 – Lower Body Block, Round 2: RDL
25:00 – Lower Body Block, Round 2: Top Load Sumo Squat
26:07 – Lower Body Block, Round 2: Lunge + Curtsy (Left)
28:06 – Lower Body Block, Round 2: Glute Bridge
29:00 – Core Block, Round 1: Plank Dumbbell Pull Through
31:05 – Core Block, Round 1: Dumbbell Sit Up
31:55 – Core Block, Round 1: Leg Drop (Dumbbell)
32:45 – Core Block, Round 1: Kneeling Chop (Left)
34:22 – Core Block, Round 2: Plank Dumbbell Pull Through
35:13 – Core Block, Round 2: Dumbbell Sit Up
36:05 – Core Block, Round 2: Leg Drop (Dumbbell)
36:54 – Core Block, Round 2: Kneeling Chop (Right)
38:36 – Cool Down (Knee to Chest, Spinal Twist, Happy Baby, Cat-Cow, Down Dog, Straddle, Chest Opener)
42:04 – Closing + App Info
📌 WHY THIS WORKOUT IS BUILT FOR MENOPAUSE:
Strength training 3–4 times per week is one of the most powerful tools women in menopause have for converting fat to muscle, supporting bone density, and boosting metabolism. This workout pairs compound strength movements with a weighted core section — because a strong core supports everything else you do. Progressive overload is the key: come back, go
heavier, get stronger.
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⚠️ DISCLAIMER: Always consult your physician before beginning any fitness program. Content is for informational purposes only and performed at your own risk.
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