Muscle Over Menopause
Flux Fitness
This is the program you've been waiting for! With multiple certifications and experience training women in menopause over the last 8 years this program gives you everything you need to get STRONG, LEAN and find CONFIDENCE in the gym again while in menopause and beyond!
Warm Up
A
2:00 Easy cardio 3 Rounds 5 Boot straps 10 Glute Bridges 5 Bird Dogs ea side 10 Banded Press 5 Goblet Squats
B
Box Squat
12, 10, 8, 6
C
Box Squat
2 x 12
D1
DB Upright Row
3 x 12
D2
DB Z-press
3 x 10
D3
DB Reverse Fly
3 x 12
CORE
E
3 Sets :30 Plank off Elbows 15 DB Crunches 20 Alt Plank Knee to Elbow (SLOW) -Rest as needed-
Finisher
F
3:00 Lateral Band Walking *change directions every 10 reps, try to stay moving!
Warm Up
A
2 Rounds 10 90/90 Hip Rotations 10 Leg Swings ea leg 10 Cat Cows 10 Scorpion Lunges 3 Rounds :30 Easy Bike :20 Moderate Bike :10 Fast Bike
HIIT
B
8 Sets :30 Bike Sprint (RPE 7) :30 Easy Bike Rest 2:00 6 Sets :20 Bike Sprint (RPE 8) :40 Easy Bike Rest 2:00 4 Sets :10 Bike Print (RPE 10) :50 Easy Bike *if you do not have a bike you can sub any other piece of cardio equipment, just keep the intervals the same!
Cool Down
C
1:00 Couch stretch each side 1:00 Pigeon each side 10 Scorpions each side
Warm Up
A
2:00 Easy cardio 3 Rounds 5 Arm Circles Forward + Backward 10 Shoulder Taps 10 Palms Up Band Pull Aparts 10 Banded Front Raises 10 DB Curl + Press (light weight)
B
Barbell Bench Press
12, 10, 8, 6
C1
Barbell Bench Press
3 x 12
C2
DB Pullover
3 x 8
D1
Dual DB Box Step Up
3 x 16
D2
Dual DB RDL
3 x 10
D3
SL DB Hip Thrust
3 x 12
CORE
E
Tabata 8 Rounds :20 on/:10 off Sit ups *go as fast as you can with good form each interval!
Warm Up
A
3:00 Easy cardio Interval Warm Up 2-3 Sets :30 on / :10 off Jumping Jacks Mt. Climbers Glute Bridges Air Squats Banded Rows or ring rows
HIIT
B
7-10 Sets 10 KBS 7 Calorie Row 10 DB Renegade Rows 7 Calorie Row Rest 1:30 b/t sets *if you have a conditioning base go for 10 sets, if you're more of a beginner start with 7! *if you do not have a rower feel free to use another cardio machine OR sub 20 jumping jacks for each row!
Cool Down
C
Hamstring Stretch x 1:00 ea Butterfly x 1:00 Childs Pose x 1:00
Warm Up
A
2:00 Easy cardio 2 Rounds 10 Bodyweight Reverse Lunges 10 Bodyweight Box Step ups 10 Dynamic Scorpions 3 Inch Worms 10 A-Frame Toe Touches
B
Bulgarian Split Squat
2 x 1:00
C
KB Sumo Deadlift
3 x 1:00
D1
DB Hammer Curls
D2
DB Bicep Curl
E1
DB Reverse Fly
3 x 12
E2
DB Tricep Kickbacks
3 x 12
CORE FINISHER
F
8 Rounds :30 on / :30 off - Plank Knees to Elbows - Pallof Press Hold *alternate sides each round, 2 rounds each side*
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Muscle Over Menopause
Muscle Over Menopause
Muscle Over Menopause
