Muscle Over Menopause

Flux Fitness

Coach
Lexi Machuga

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!

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Strength Training
Build lean muscle, improve metabolic rate, and strengthen bones through our progressive overload lifting cycles!
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High Intensity Interval Training (HIIT)
Improve cardiovascular health, burn fat, and boost metabolism.
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Low-Intensity or Active Recovery
Reduce stress, improve mobility, and support recovery.
Features
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Access to your coaches
Coaches who will help give input on lifting videos for technique feedback!
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Programming 6 days per week
Weekly strength, HIIT, and recovery sessions that are accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Kettlebells // Cardio Equipment (treadmill, rower, bike, ski erg) // Resistance Bands
Recommended
Barbell // Bumper Plates // Yoga Mat // Pull up bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-11-04

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!

Monday
2024-11-05

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

Tuesday
2024-11-06

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!

Wednesday
2024-11-07

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

Thursday
2024-11-08

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*

Friday
2024-11-9
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THE TIME IS NOW!

You deserve to feel strong, confident, and empowered!

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FAQs
Who is this for?
Women in peri-menopause or menopause who are looking to get strong, lean and confident in the gym!
Do I need experience?
NO! All exercises have videos linked to them to ensure you have good form and know what you're doing!
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Muscle Over Menopause
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Muscle Over Menopause
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Muscle Over Menopause
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Muscle Over Menopause