resistance training It helps us build strong muscle and bone tissue, and is good for us at every age. Working against weight not only supports our joints and improves our stamina overall, but it also gives us the “toned” look that comes from sculpted muscles. Our muscles also support our metabolic rate, making us more efficient fat burners.
If you’re in the menopausal years (peri or post), it’s important to include resistance training as a regular part of your fitness routine to help prevent muscle and bone loss and maintain your strength.
This workout is part of one of our popular challenges Rock Your Life! We have a variety of resistance training programs including low-impact challenges, challenges that include cardio, challenges that use no equipment, challenges that use home workout equipment (like the one I’m doing today am), and challenges that use heavy equipment such as barbells.
Following a plan helps you stay consistent and get stronger over time, and avoid plateaus, losing motivation, or getting stuck! Plus, a balanced workout plan serves as a great focal point for your other health goals, and will make you more likely to eat better, pay more attention to your sleep, and encourage other habits. Rock your life.
Ready to enjoy this low-impact strength workout with me? let’s go!
Are you looking for a great training plan to help you stay on track? Add Rock Your Life,
Rock Your Life has options to meet you where you are now…
- time saving options: Challenges of all time limits: 15-20, 20-25, 20-30, 25-35, 30-40, 35-45, 45+
- equipment options: Body Weight Challenges, Home Equipment Challenges (Dumbbells), Heavy Equipment Challenges (Barbells)
- training options:High Impact Options, Low Impact Options, Progressive Options, Beginner Options, Form Review Options, Complete Resistance Training (optimal for women!), Yoga, Mobility, Barre, Kickboxing, Weight Training, and more!
Join us at Rock Your Life: a program for women, created by a woman who cares about you.
total body sculpture
Click to enlarge and see all workout move details
Equipment: weighted objects, elevated surface
Format: Perform each circuit for 3 rounds for the suggested time/reps
1x:
Plank Walking for Slow Mountaineering (1:00)
- Start in a long plank position with shoulders over wrists, core braced, neutral gaze (not looking up or down) and flat back.
- Taking care to maintain a flat back and minimize shifting of your pelvis, lower your left elbow down to the mat, then lower your right elbow so you are in an elbow plank position.
- Place your right palm back on the mat, followed by your left palm; You are now back in your long plank position.
- Perform slow climbs by moving your right and then left knee toward your chest. Without lifting your hips, maintain a flat back and keep your gaze neutral.
- Continue this sequence, alternating which side lowers and rises first, continuing to check in on a braced core, neutral gaze, and flat back throughout this exercise.
- MOD: Do this with your hands on an elevated surface.
Circuit 1:
Wall Sit 2-Way Curl (4-6)
- Holding a weighted object in each hand, place your back and shoulders against a wall, brace your core and bend your knees to 90 degrees.
- Maintain this position with your palms facing out, bend at the elbows and lower the weights to shoulder height. Return to starting position.
- Turn the weights so your palms are facing each other and bend at the elbows to perform a hammer bend.
- Make sure you keep your elbows in your rib cage for the duration of each curl.
- Repeat 2-way curls for your maximum reps.
Bird Dog Row (8-12)
- Start in tabletop position on the mat with a flat back, keeping your shoulders over your hands, knees under your hips, and strengthening your core.
- With a weighted object within reach of your right hand, extend your straight left leg away from the mat, squeezing the glutes, keeping your core braced and hips level.
- Hold the weighted object with your right hand and, keeping your hips square to the ground and core strong, perform a row with your right hand by pulling your elbow straight back in line with your body and squeezing the base of your shoulder blades. Create.
- Slowly lower your right arm back down and repeat for your maximum reps.
- Change sides and repeat.
- MOD: Place the toes of the extended leg on the mat.
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Circuit 2:
Single Leg Squat to Box (8-12 on each side)
- Holding a weighted object in each hand, begin standing in front of a surface no higher than knee height, keeping your core strong, chest straight and feet hip-width apart.
- Keeping your hips level, lift your right foot off the mat and sit back on the elevated surface.
- Stand back up, driving through your left heel – but keeping your entire foot planted.
- Keep in mind that your left knee is in line with your toes and your chest remains straight.
- Repeat for your maximum reps, switching sides and matching the rep number.
- MOD: Practice this move without weighty objects and near a wall so you can hold onto it and help with balance.
- MOD 2: Practice sitting on the box with both legs extended.
Sumo Deadlifts (8-12)
- dumbbell: Start by standing in a wide sumo stance, toes turned out, core strong and shoulders back and down (as if they were against a wall). Hold your dumbbells in front of your thighs. Bend your knees and hinge your hips back, bringing the weight down along your shins.
- barbell: With your barbell loaded, stand in a wide sumo stance, with the bar touching your shins. Hinge your hips back, bend your knees and hold the bar inside your feet. Brace your core and keep your shoulders back.
- to install: Create a feeling of tension throughout the body by slightly pulling (without lifting) the weight, strengthening your core, engaging between the shoulder blades and pressing your heels into the mat to engage your glutes.
- Drive powerfully through the glutes to stand up, keeping your weighted bar or dumbbells close to your body at all times, don’t let them float out.
- Come back down the same way you came up, keeping your weighted objects touching your feet.
- Repeat for your maximum reps.
Plank Walking for Slow Mountaineering (0:30)
- Start in a long plank position with shoulders over wrists, core braced, neutral gaze (not looking up or down) and a flat back.
- Taking care to maintain a flat back and minimize shifting of your pelvis, lower your left elbow down to the mat, then lower your right elbow so you are in an elbow plank position.
- Place your right palm back on the mat, followed by your left palm; You are now back in your long plank position.
- Perform slow climbs by moving your right and then left knee toward your chest. Without lifting your hips, maintain a flat back and keep your gaze neutral.
- Continue this sequence, alternating which side lowers and rises first, continuing to check in on a braced core, neutral gaze, and flat back throughout this exercise.
- MOD: Do this with your hands on an elevated surface.
good work Take time and energy to invest in yourself and your health! I hope you enjoyed today’s workout and let me know what you thought about it in the comments below.
Get whatever you need to reach your goals At Rock Your Life, my online fitness studio!
- You have 24/7 access – It’s the gym that never closes, and the one you can take with you everywhere!
- life stage training even if you are in your years of cyclingIn perimenopause Or After menopause, My programs have customizations just for you!
- Healthy recipes and nutrition guidance So that you can better complete your training and move forward on the path to achieving good results!
- Develop that “all or nothing” mentality To be more consistent with your goals and achieve better results!
- top level support In our private women’s fitness community where you can get your questions answered online or via email – our members are our VIPs!
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