Menopause Strong Dumbbells Intro Training
Homegrown Fit Menopause Body Blueprint Coaching
Women's Training, Functional FitnessOnce peri-menopause hits, doing "Any Old Workout" no longer 'works.'
👊 Hit Menopause HEAD-ON with the Menopause Body Intro to Dumbbell Strength Training.
Losing Estrogen Changes the Rules
- Minimal results from workouts that used to be effective
- Feel weaker and less capable
- Gain fat in your midsection
- Higher likelihood of achy joints, strained tendons
- Seem to be injured more easily, often, & taking longer to recover
- Not to mention the effect of your actual Menopause symptoms!
In 12 weeks, you will:
- Build Strength & Muscle Mass
- Improve Metabolic Health (higher basal metabolic rate, more functional endocrine tissue)
- Gain Healthier & better-connected joints
- Have more energy, reduced brain fog, & better sleep
- Improve coordination at springy movements (hopping, stepping off curbs, efficiently changing directions, etc.)
- Increase confidence with your training tools & environment
- Learn three frameworks to help you dial in your intensity & mitigate your injury risk
- Increase consistency and accountability
- feel set up to make long-term progress (& move into barbell strength training 🙌)**
A
TUTORIAL: Target Appropriate Intensity for Effective Workouts
1 x 1
Prep
B
Warm-up Block 1
1 x 30 seconds/side: Isometric Posterior Hip Capsule Stretch 1 x 3-5 Reps Per joint: Spinal Segmentation, Quadruped Hip Capsule CARs Shoulder CARs, both arms together
C
Goblet Squat (HGF)
4 x 8
D
1-Arm DB Row
4 x 16
E1
Kickstand RDL DB/KB PRI
3 x 16
E2
Pause Push-up
3 x 8
F1
Pogos
3 x 10
F2
Russian Twist, Heavy
3 x 16
A
TUTORIAL: Target Appropriate Intensity for Effective Workouts
1 x 1
Prep
B
Warm-up Block 1
1 x 8/side alternating: Lateral Hip Shift 1 x 3-5 Reps Per joint: Spinal Segmentation, Quadruped Hip Capsule CARs Shoulder CARs, both arms together
C
DB Bench Pressing
4 x 8
D
Split Squat 3-0-3-0 KB/DB
4 x 12
E1
DB Pullover
3 x 8
E2
DB Press One Arm High Incline Seated
3 x 16
E3
Side Plank, Copenhagen all levels
3 x 16
Conditioning
F
Zone 5, 20/40
Complete 3-10 Rounds of 20-seconds at your HIGHEST EFFORT, alternating with 40 seconds of recovery. Details below👇 1. Any mode works: stationary bike, stepmill, treadmill, rowing machine, running/cycling outside. 2. Warm up for ~3 minutes. 3. Pick an absolute energy output measurement to track: Screen readouts (Watts, METs, Calories/min,) or Something your Track in your Brain (number of rower pulls per 20 sec., distance covered per 20 seconds, actual ground covered in 20 seconds, etc.) 4. Start your first of 3-10 bouts (20 sec. at "Balls to Wall" + 40 Sec. Super-Sloth Recovery Movement) Note your absolute energy output (from the suggested list in 3.☝) Rest & then continue repeating an additional round -- up to 10 -- as long as your intensity output doesn't drop. On that bout when your absolute output drops off, you're done with the workout. For example, when I use the stationary bike, I maintain the Watts at 210-220. I keep repeating rounds of work & rest until my Watts output drops below 200. As soon as that round is complete, I stop the workout. Make sense?
A
TUTORIAL: Target Appropriate Intensity for Effective Workouts
1 x 1
Prep
B
Warm-up Block 1
1 x 30-60 seconds: Bear Breathing 1 x 3-5 Reps Per joint: Spinal Segmentation, Quadruped Hip Capsule CARs Shoulder CARs, both arms together
C
Deadlift Dumbbells
4 x 8
D
DB Row Supported 2 ways
4 x 8
E1
Cossack Squat Alternating
3 x 16
E2
Quad Pull Through
3 x 12
F1
Biceps Curls Alternating
2 x 16
F2
DB Triceps Press in ISO Bridge
2 x 8
F3
DB Lateral Raise HGF
2 x 8
Anne Koski
Yep, that's me! I've been teaching people how to exercise in some capacity or another for the past 25 years. I've spent the past 5 years helping middle-aged women learn how to strength train, and it's been a thrill. Thanks for stopping by to check out the Menopause Body Blueprint!
I've helped hundreds of women not only build muscle and feel sooo much better in their menopause, but also improve their strength training literacy and confidence! THIS is the pathway to thriving in later life.
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