in our menopausal age Our hormone levels drop over time, starting in perimenopause and then reaching their lowest point after menopause (when our cycles stop).
This can lead to some unexpected changes in how our body feels and responds to exercise (among other things) – but not to worry! With follow-along workout in my menofit programYou can follow the right path to gaining lean muscle, strong bones and joints, and keeping body fat low – without burning yourself out!
In this post, I am sharing a look first day of workout programSo you can see how flexible the different components really are. Everyone needs options, and you get them all in this program – allowing you to use it in as many ways and as many times as you want because…
….Your hormones have changed – but your results don’t have to!
let’s get started!
1: Warm up: It’s short and sweet, and filmed separately. Although I encourage you to do this, I know you may be short on time some days. Keep in mind that as we age and lose collagen and elastin, the more active stretching we do the better we can take care of our joints and muscle tissue.
Excited
Click to enlarge and view video and workout move details
Join me for warmup stretches to prepare your body for our workout.
2: Explosive Cardio/Tabata Option: HIIT/SIT (this is high intensity interval training/sprint interval training). Explosive cardio burns fat, supports heart health as well as strong joints, bones and muscle tissue. Its optional Because a) you may need to focus more on low-impact training right now for a number of reasons, or b) you’re having a low-energy day, and in that case it’s best to just skip it. Low hormone levels make it variable and slightly different for each of us at different times.
Tabata
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You won’t need any equipment for this fast-paced 4-minute cardio blast!
Tabata A1:
- box jumps
- side knee, side kick
3: There are 3 main workout options: Choose what’s right for you for a guided strength training session: bodyweight (no equipment), home/simple equipment (ie dumbbells), gym/heavy equipment (ie you have more options like dumbbells, barbells and weight plates).
body weight
Click to enlarge and view video and workout move details
Workout A1: Lower Body
Props: Elevated surface (i.e. edge of sofa, chair or ottoman)
Format: Perform each move for as many reps as possible (AMRAP), repeating the circuit for 3 rounds. Record your work on your tracking sheet!
Circuit 1:
- hip thrust
- stairs
- calf raises
Circuit 2:
- sumo wrestler
- hamstring walk out
You can get the entire MenoFit program right here!
home appliances
Click to enlarge and view video and workout move details
Workout A1: Lower Body
Equipment: weighted objects (dumbbells), elevated surface (edge of a couch or chair or ottoman), hamstring curl options (i.e. exercise ball, long stretch band, or sliders)
Format: Perform each move for suggested reps/time (record on your tracking sheet), repeat circuit for 3 rounds
Circuit 1:
- hip thrust (8-12)
- Step Ups (8-12 on each side)
- Calf Cradling (8-12)
Circuit 2:
- Sumo Squats (8-12)
- Hamstring Curl (AMRAP*)
*AMRAP: As many reps as possible
Do you want to make this workout harder? Add a bonus round to any of your circuits!
You can get the entire MenoFit program right here!
gym equipment
Click to enlarge and view video and workout move details
Workout A1: Lower Body
Equipment: elevated surface (bench), weighted objects (dumbbells, barbells and plates); Hamstring curl alternatives (i.e. curl machine, exercise ball, or TRX)
Format: Perform each move for suggested reps/time (record on your tracking sheet), repeat circuit for 3 rounds
Circuit 1:
- hip thrust (8-12)
- Step Ups (8-12 on each side)
- Hamstring Curl (8-12/AMRAP*)
Circuit 2:
- Sumo Squats (8-12)
- Calf Cradling (8-12)
*Perform a rep range while using a weighted machine; AMRAP: As many reps as possible while using an exercise ball or other non-weighted option
Do you want to make this workout harder? Add a bonus round to any of your circuits!
You can get the entire MenoFit program right here!
4: Cooling: Like the warm-up, it’s short and sweet, and filmed separately. The drop in hormone levels makes our self-care more effective at supporting the health of our joints and muscles and calming our nervous system after a tough session.
cooldown stretch
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Join me for a quick cool down!
Stretch:
- down dog
- calf stretch
- torso rotation at knees
- quad stretch
- hamstring strain
- down dog
- pigeon stretch
5: Recovery: At MenoFit, workouts have a structured recovery schedule that is ideal for the menopause era. This enables you to come back stronger for your next workout, get even more benefits from it and enable your body to more effectively burn fat and shape lean muscle, even with low levels of hormones!
You can get the entire MenoFit program right here!
The things we do today are preparing us for the woman we will be in the future. let’s make that strong!
This type of training is important for perimenopauseBut it becomes necessary to after menopause. The lower our hormone levels, the higher effective These become strategies!
menofit An 8-week strength training program for women in the menopausal age. You’ll have the option to perform the program with your own body weight, home workout equipment, or gym equipment (or switch between them at any time). It includes a cookbook and meal guide for menopause with 8-week menus, a MenoFit Essentials Training Guide, and lots of amazing bonuses to help you get through the transition years!
Get Menofit right here!
The post MenoFit Day 1: Lower Body Strength appeared first on The Betty Rocker.
