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25-Minute Upper Body, Balance & Cardio
Welcome to my 25-minute upper body, balance and cardio workout for menopause. This workout is designed to build upper body strength, improve balance, and boost heart health—all key components for staying strong during menopause and beyond. 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 3 sets (upper body strength, balance and cardio) with 8-10 intervals per set. 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 3 sets in this workout, with 8-10 intervals per set.
In Set 1: Work 40 seconds + Rest 20 seconds.
In Set 2: Work 30 seconds + Rest 15 seconds.
In Set 3: Work 20 seconds + Rest 10 seconds.
Rest an additional 45 seconds between sets.
Exercises
Set 1
- Narrow Row
- Scaption
- Tricep Kickback
- Upward Fly
- Cross Body Curl
- Narrow Row
- Scaption
- Tricep Kickback
- Upward Fly
- Cross Body Curl
Set 2
- Leg Lift (R)
- Leg Lift (L)
- Adduction/Abduction (R)
- Adduction/Abduction (L)
- 1-Leg Heel Raise (R)
- 1-Leg Heel Raise (L)
- 1-Leg Squat (R)
- 1-Leg Squat (L)
Set 3
- Skater
- Squat Jump
- Butt Kicker
- Lateral Shuffle with Punch
- Skater
- Squat Jump
- Butt Kicker
- Lateral Shuffle with Punch
