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20-Minute Compound Strength
Welcome to my 20-minute full body strength workout for menopause. This workout uses compound movements to work multiple muscle groups at once—maximizing efficiency and impact. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 8 compound exercises, repeated for two rounds. The purpose of the workout is to improve balance, coordination, and metabolism while protecting against bone loss. I used 10 lb (4.5 kg) and 20 lb (9.1 kg) dumbbells.
Workout Video
Workout Breakdown
There are 8 exercises in this workout. Perform each exercise for 40 seconds followed by 20 seconds of rest for two rounds.
Exercises
- Squat + Hammer Curl
- Hip Hinge + Tricep Kickback
- Light House
- Side Lunge + Heel Raise
- Row + Reverse Fly
- Hands-off Pushup
- Supine Single Leg Lower
- Glute Bridge March
