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20-Minute Unilateral Strength
This 20-minute full body strength workout is designed specifically for menopause and midlife women looking to build balanced muscle, improve coordination, and support bone health. We’ll train one side at a time using a single dumbbell, which helps target imbalances, activate your core, and strengthen joints. With no repeats and a smart, functional flow, this session delivers effective results without overloading your body. Strong, steady, and focused.
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 dumbbell exercises followed by a one-minute finisher. The purpose of the workout is to build strength and endurance in your full body and improve core strength and balance.
Workout Video
Workout Breakdown
There are 8 exercises in this workout. Each exercise is performed for 40 seconds followed by 20 seconds of rest one one side, and then the other. The last move is a one-minute finisher.
Exercises
- Reverse Lunge + Front Lunge + Overhead Press (L)
- Split Stance Dead Lift + Upright Row (L)
- Side Lunge + Narrow Row (L)
- Curtsy Lunge + Hammer Curl (L)
- Swivel Lunge + Swing Thru (L)
- Sit Up (L)
- Half Hip Twist (L)
- Pushup + Row (L)
Repeat 1-8 on (R)
Finisher: Kettlebell Swing (1 minute)
