MenoFit Day 1: Lower Body Strength
In our menopause was our hormone levels drop over time, starting in perimenopause and then reaching their lowest point post menopause (when our cycle stops).
This can cause some unexpected changes in how our body feels and responds to exercise (among other things) – but not to worry! With the follow along workouts in my MenoFit programyou can follow the right path to strengthen lean muscle, strong bones and joints, and keep body fat down – without burning yourself out!
In this post, I’m sharing a look at DAY 1 of the workout programso you can see how flexible the different components truly are. Everybody needs options, and you get them all in this program – enabling you to use it multiple ways, and multiple times because…
….your hormones have changed – but your results don’t have to!
Let’s get started!
1: The warmup: this is short and sweet, and filmed separately. While I encourage you to do it, I know some days you may be running short on time. Keep in mind that as we go through time and lose collagen and elastin, the more active stretching we do the better we can care for our joints and muscle tissue.
Warm Up
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Join me for a warmup stretch to prepare our bodies for our workout.
2: The explosive cardio/tabata OPTION: HIIT/SIT (that’s high intensity interval training/sprint interval training). Explosive cardio mobilizes fat, supports heart health, plus strong joints, bones and muscle tissue. It’s optional because you a) may need to focus more on low impact training right now for a variety of reasons, or b) you are having a lower energy day, and in that case it’s better to leave it out. Lower hormone levels make this something variable and a little 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: The main workout has 3 OPTIONS: choose the one that’s right for you for a guided strength training session: bodyweight (no equipment), home/simple equipment (i.e. dumbbells), gym/heavier equipment (i.e. you have more options like dumbbells, barbell and weight plates).
Bodyweight
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Workout A1: Lower Body
Props: elevated surface (i.e side of couch, chair or ottoman)
Format: perform each move for as many reps as possible (AMRAP), repeat circuits for 3 rounds. Record your work on your tracking sheet!
Circuit 1:
- Hip thrusts
- Step ups
- Calf raises
Circuit 2:
- Sumo squats
- Hamstring walk outs
Home Equipment
Click to expand and see the video and workout move descriptions
Workout A1: Lower Body
Equipment: weighted objects (dumbbells), elevated surface (side of couch or chair or ottoman), hamstring curl option (i.e. exercise ball, long stretchy band, or sliders)
Format: perform each move for suggested reps/time (record on your tracking sheet), repeat circuits for 3 rounds
Circuit 1:
- Hip thrusts (8-12)
- Step ups (8-12 each side)
- Calf raises (8-12)
Circuit 2:
- Sumo squats (8-12)
- Hamstring curls (AMRAP*)
*AMRAP: as many reps as possible
Want to make this workout harder? Add a bonus round(s) to any of your circuits!
Gym Equipment
Click to expand and see the video and workout move descriptions
Workout A1: Lower Body
Equipment: elevated surface (bench), weighted objects (dumbbells, barbell and plates); hamstring curl option (i.e curl machine, exercise ball, or TRX)
Format: perform each move for suggested reps/time (record on your tracking sheet), repeat circuits for 3 rounds
Circuit 1:
- Hip thrusts (8-12)
- Step ups (8-12 each side)
- Hamstring curls (8-12/AMRAP*)
Circuit 2:
- Sumo squats (8-12)
- Calf raises (8-12)
*perform rep range when using weighted machine; AMRAP: as many reps as possible when using an exercise ball or other non-weighted option
Want to make this workout harder? Add a bonus round(s) to any of your circuits!
4: The cooldown: like the warmup, this is short and sweet, and filmed separately. Dropping hormone levels make our self care that much more impactful for supporting our joint and muscle health, and calming our nervous system after a tough session.
Cooldown Stretch
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Join me for a quick cool down stretch!
Stretches:
- Down dog
- Calf stretch
- Kneeling torso rotation
- Quad stretch
- Hamstring stretch
- Down dog
- Pigeon stretch
5: Recovery: In MenoFit, the workouts have a structured recovery schedule that’s IDEAL for the menopause era. This enables you to come back strong for the next workout you do, getting even more out of it and enabling your body to more effectively burn fat and sculpt lean muscle, even with lower levels of hormones!
You can get the entire MenoFit program right here!
The things we do today are setting us up for the woman we’ll be in the future. Let’s make her strong!
This type of training is important for perimenopausebut becomes ESSENTIAL for post-menopause. The lower our hormone levels, the more impactful these strategies become!
MenoFit is an 8-week strength training program for women in the menopause era. You’ll have the option to do the program with your own bodyweight, with home workout equipment, or gym equipment (or switch between them options anytime). It includes a Cookbook and Eating Guide for menopause with an 8-week menu, a MenoFit Essentials Training Guide and lots of amazing bonuses to help you rock the transition years!
Get MenoFit right here!
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