Menopause & Women's Health
This collection of workouts is specifically aimed at women aged 40+ to build muscle and bone density. Working out also helps decrease stress and improve mental wellbeing and helps to reduce insulin resistance which in turn prevents many life limiting diseases. Choose a workout from this section or try my free downloadable 7 Day Menopause Programme.
Enjoy these workouts but unsure how to fit them together? Become a member for access to Fitness Plans for day by day workouts.
RESET YOUR METABOLISM IN MENOPAUSE
31.34
This workout combines circuits of strength, power, and cardio exercises to create a comprehensive training session that maximises efficiency and effectiveness. Featuring functional movements, this workout uses both dumbbells and bodyweight to challenge your body in a balanced way.
GET STRONGER ARMS & SHOULDERS IN MENOPAUSE
23.44
Stay upright and enjoy effective workouts that focus on your glutes, thighs, and calves, all while reducing stress on your back and knees. This workout is perfect for those who prefer standing exercises or have difficulty getting down to the mat.
ALL STANDING LOWER BODY STRENGTH
27.43
Join me for this informal Q&A style chat all about the importance of exercise & positive movement for women. I’m answering questions from the community and also speaking about why it’s so important for women to start building exercise into their daily routine as early as possible.
MOBILITY FOR MENOPAUSE – RELIEVE ACHES & PAINS WITH THIS SESSION
15.07
In this 15 minute video, I’m going to show you some simple moves that can help relieve some of the aches and pains that sometimes come with the menopause. Try these easy moves at home and see how they help ease your symptoms of menopause and feel better overall.
20 MINUTE MENOPAUSE WORKOUT – TONE & SCULPT YOUR BODY
19.42
If you’re looking for a simple, easy way to improve your health in the years leading up to, during, and after menopause, then this workout is for you! By conditioning your body, you’ll reduce inflammation, improve your quality of life, and boost your mood and energy levels! .
MENOPAUSE Q & A: IMPORTANCE OF PHYSICAL ACTIVITY FOR WOMEN OVER 40
27.18
Join me for this informal Q&A style chat all about the importance of exercise & positive movement for women. I’m answering questions from the community and also speaking about why it’s so important for women to start building exercise into their daily routine as early as possible.
STRENGTH FOR WOMEN SERIES: SESSION 5 WAIST WORKOUT
20:31
This is a great workout for women who are trying to manage their weight, improve their cardio health and reduce inflammation. If you’re looking to tackle your waistline, then this session is for you!
This workout will help to tone and tighten your midsection while improving your overall health. It is easy to do and will help you to tone and improve your waistline in just 20 minutes.
STRENGTH FOR WOMEN SERIES: SESSION 4 FULL BODY & CARDIO
40:15
This is a great workout for women of all shapes and sizes, and will help you lose weight, tone your body, and improve your cardio fitness.
This session is designed for women of all fitness levels, so whether you’re a beginner or an experienced exerciser, this workout is for you! You’ll leave feeling energized and motivated, ready to start your day with a fresh slate.
MUSCLE & BONE STRENGTH FOR MENOPAUSE
29.59
In this workout, you’ll be working your muscles and bones together to increase your strength and resilience.
This routine is perfect for people looking to improve their overall health and well-being during menopause. After completing this workout, you’ll be stronger, healthier and feeling great! In this intense menopause strength workout, you’ll build muscle and bone strength while also feeling mentally stronger.
STRENGTH FOR WOMEN SERIES: SESSION 3 ARMS & ABS
41:53
In this third session of Strength for Women, we’ll be working on toning up our arms and abs with bodyweight and dumbbell exercises so if you’re looking to add some muscle and definition to your arms and abs, then this is the session for you! In this video, I’ll give you a variety of exercises that you can do at home to help you build muscle and decrease fat.
STRENGTH FOR WOMEN SERIES: SESSION 2 HIP STRENGTH
25:50
In this video, we’re going to be continuing our Strength For Women series by focusing on hip strengthening. Hip strengthening is essential for women if they want to stay active and injury free. By doing this exercise series, you’ll not only improve your hip strength, but you’ll also improve your balance, mobility and coordination. Let’s get started, and I promise you won’t regret it!
FULL BODY FOLLOW ALONG MENOPAUSE WORKOUT
34:28
Follow along with me as we work for 30 minutes through a series of bodyweight and weighted exercises. No weights? No problem, all exercises can be done without weights or with a bottle of water or a can of beans. This workout is designed for every level from beginners and beyond so you can adapt the exercises to suit your level.
STRENGTH FOR WOMEN SERIES: SESSION 1 FULL BODY
37:23
Do you want to build a stronger body? This session is designed for women of all ages and fitness levels but particularly effective for women in the perimenopause and menopause. If you want to build a stronger body, then this is the session for you! After completing this session, you’ll be able to feel the difference in your body!
LOWER BODY WORKOUT FOR PERIMENOPAUSE
36:44
Come and join in with this workout which builds strength, confidence, fitness, balance & coordination for women in the perimenopause and menopause. As us women get older it’s more important than ever to add strength training into our routines so that we can stay fit, healthy and as independant as possible.
BACK & CORE MENOPAUSE WORKOUT FOR BONE HEALTH
39:51
Work on strengthening your back and core muscles with this 40 minute fun and friendly session. Grab your weights and let’s get into this workout that helps to develop bone density and help prevent osteoporosis. This is a no jumping workout, instead we’ll be building bone density by lifting weights, using your bodyweight and also stomping to increase load.
STRENGTH & METABOLIC BOOST FOR MENOPAUSE
38:29
Try this workout specifically designed for women over 40 to boost your metabolism and build lean muscle mass, perfect if you are in the perimenopause or beyond. This workout can help to reduce the symptoms of menopause by improving your mood, increasing bone density, reduces stress and help to manage excess weight around your belly. We’ll be using bodyweight exercises alongside exercises with 1 dumbbell.
ABS & CORE MENOPAUSE WORKOUT
40:44
Today we’re working on toning up your midsection, mainly focusing on the abs but also on your back muscles and the deep muscles of your core. The first half of this session is up on our feet for low impact standing abs with some cardio thrown in. The second half is down on the mat where we really get into the abs and feel the burn! This is a no jumping, apartment friendly workout, I’ll be using a light and a medium set of weights for this workout to build bone density and strengthen your muscles but you can choose to add in weights or not. It’s your workout, your choice!
30 MIN GET FIT THROUGH MENOPAUSE FULL BODY WORKOUT
33:55
Today’s workout will help you to increase your fitness through menopause and perimenopause. We’ll work exercises that help to improve your cardio health, metabolic health and bone health, all things that women over 40 can do to help manage symptoms of menopause.
FULL BODY NO JUMP MENOPAUSE WORKOUT
38:43
Come and join me for this 40 minute session which will teach you some really fantastic moves to help you on your menopause fitness journey. Using a combination of weighted and non weighted exercises this workout will help you to increase your lean muscle mass, increasing your strength and metabolism which helps with calorie burn and fat loss and overall weightloss.
LIFT & CARRY MENOPAUSE WORKOUT
40:56
Join me for this live recorded session working on developing strength through functional lifting and carrying movements. This workout is for you if you are looking to gain strength for everyday life situations, we will work through a series of exercises for 8-10 reps which is the perfect range for women in the perimenopause and beyond. This live session features bloopers, this is a real workout for real people.
FULL BODY MENOPAUSE WORKOUT
41:42
Feel incredible & rediscover your body confidence with this mood boosting strength & burn workout. For this session I’m using weights but you don’t have to, the beauty of this workout is that it’s adaptable to suit all levels so are you ready to get started and feel invigorated? Burn Fat & get strong with me today!
PULL MENOPAUSE WORKOUT
39:40
Jump into this pull workout created especially for women in their 40’s and over. We’ll be working the arms, back and shoulders as well as focusing on core stability and engagement with a few full body cardio exercises thrown in for good measure! It’s a feel good workout, so if you want to feel amazing while increasing your strength come and join me for this one.
PUSH PRESS MENOPAUSE WORKOUT
41:51
Come and join me for this push/press workout that develops strength for functional movement in your day to day life. This workout can be done with or without weights and uses 8-10 reps as the ideal rep range for women in their 40’s and over. Come and have some fun as we work through these moves and work on building strength, confidence and your metabolic rate.
20 MIN METABOLIC RESET
23:27
Supercharge your metabolism and burn fat fast with this 20 minute full body workout. No equipment needed, this at home workout is perfect to fit into your lunch break for before or after work. Get ready to get into the shape of your life with this workout!
CARDIO & CORE MENOPAUSE WORKOUT
21:54
Come and join me for this 20 minute workout where I take you through high and low impact versions of the same exercise while still working up a sweat! We work in a tabata format for this session so you’ll work hard for 4 minutes and then get a break before we go again. This is a really effective way to improve your metabolism and build your muscles all with minimal time. No equipment at all is needed for this at home or do anywhere workout.
ARMS & ABS MENOPAUSE WORKOUT
41:39
Specifically designed for women in the perimenopause and beyond, this workout will tone your arms and abs while burning calories and increasing your metabolic rate. Do this workout with weights or without, work to your level and most importantly, have fun!
20 MIN MENOPAUSE WORKOUT
21:51
Join me for this 20 minute no equipment workout designed specifically for women in the perimenopause and menopause to build strength and confidence through positive movement. Adjust the exercises to suit your level and feel your fitness grow with each session.
METABOLIC CONDITIONING WORKOUT
35:53
Burn fat, get strong and feel amazing with this 30 minute Metabolic Conditioning workout. All done with no equipment and from the comfort and safety of your own workout area, this session works through 3 10 minute blocks, targeting different areas of your body. We’ll work on strength and conditioning for 6 minutes and then do 4 minutes of cardio to push up the heart rate.
FULL BODY NO EQUIPMENT MENOPAUSE WORKOUT
44:38
From beginners to advanced, this no equipment full body workout featuring 10 exercises is designed to increase your heart rate as you go through the workout, work to your level and increase your body confidence and physical strength.
STRENGTH & CARDIO MENOPAUSE WORKOUT
37:36
Join me as we work through a workout guaranteed to burn calories and work your muscles to gain strength and tone. We work through 8-10 reps for the strength exercises which is the optimum range for women in the perimenopause and into menopause and beyond. If you are in a different stage of life adjust the reps to suit you, your workout – your choice.
LOWER BODY MENOPAUSE WORKOUT
40:12
Join me as we work through a series of exercises with and without weights to challenge your lower body. Build muscle, burn calories and increase your metabolism with this workout which will make you feel great.
KNEE FRIENDLY MENOPAUSE WORKOUT
35:27
No squats, no lunges, no jumping & no mat work! This standing workout uses weights & 8-10 reps to help build strength especially in women in the menopause and beyond. Work to your level and start to feel stronger and enjoy the benefits of gaining more lean muscle tissue and adding bone density, including increasing your metabolic rate and ability to burn calories.
STRENGTH TRAINING MENOPAUSE WORKOUT
40:57
Build lean muscle, improve your strength and feel great with this weighted workout. Join me as I work through a series of exercises some with weights and some without to boost your metabolism and keep you fit and healthy. Work for the first circuit only or stay with me for the full session, it’s up to you. We work through 8-10 reps which is a great rep range for women in the perimenopause and beyond.
20 MIN MENOPAUSE WORKOUT
23:09
Join me for this 20 minute workout where you can build muscle and bone strength through a series of everyday movements. Grab a set of weights and let’s go! I’m using a set of 3kgs but feel free to use whatever is good for you. Generally you should feel that the last 1/3 of the set is hard but achievable with good form.
40 MIN MENOPAUSE WORKOUT
40:47
Prepare to get strong with this full body weighted workout designed specifically for over 40’s with women in mind. This workout will help you to increase lean muscle, increase your metabolism and strengthen your bones. Working for 8-10 reps for each exercise means that we will be able to use a suitably heavy weight to help you to increase muscle mass.
BALANCE & COORDINATION MENOPAUSE WORKOUT
34:37
Join me for this 30 minute full body workout that focuses specifically on improving your balance & co-ordination through a series of functional movements. Adapt the exercises to suit your level as you work your core to the max! This workout is particularly good for women who struggle with co-ordination right before their period. Strengthen your core muscles to help to reduce the risk of injury.
