30-Minute Lower & Core Strength for Perimenopause & Menopause

Hey everybody, I'm Amy from BodyFit by Amy, and this is your lower and core strength for menopause workout. This workout is great for anybody who wants to strengthen their lower body and their abs, but it's specifically targeted to those of us that are in the perimenopause, menopause, or post-menopause phases. With this workout, we're going to be using a set of dumbbells, a kettlebell if you've got it, and an optional bench. Of course, I'm going to give you lots of different options work to your level. Are you ready? Let's do it! Let's start just by moving your body, just marching, pumping those arms, getting the blood flowing, getting everything ready to move. We're gonna get a quick little warm-up here and then we're jumping in. So you'll notice I have a lot of equipment here, but don't worry if you don't have any of this or some of this, that is totally fine. If you have some weights— let's roll those shoulders— we're going to be incorporating dumbbells and kettlebell options. Options, but if you don't have a kettlebell, you can keep it with just dumbbells, or you can keep it all just body weight. I also have the bench out here. If you don't have a bench, you could use a sturdy chair, or you can again keep it all on the mat. I'm going to be talking you through it. Let's roll those hips right through here. And then I also am going to add a mini loop band. Again, if you don't have that, not a big deal. You really could keep this all body weight. Let's add a little side lunge to it. We're still gonna get it done, but One of the things that we talk about a lot in menopause training and perimenopause is the fact that we need to go a little heavier. We need to up that intensity. The reason being— let's just shift our weight side to side— as we're losing those hormones, as our hormone ratios are changing, we're going to take it right here, nice flat back down. We can't rely on that estrogen, specifically that estradiol, to help us put on and keep muscle fiber, lean muscle, right? So we really have to tell our bodies to work hard to put on that muscle, to keep that muscle to do its job, to be burning, to be working, to get that conditioning, to get that metabolism going. So we do that with a little higher intensity, we do that with a little heavier weights. So I do want to encourage you to— let's take it right here, squat and then hinge, drive your hips to the back. I do want to encourage you to make sure that you're challenging your body. We're going to be working through a few different things today in a no-repeat format, with the first thing being a true back-to-basics exercise. So I really want you to go heavy there. Then we'll add some accessory movements using the band, but also weight if you want. And then we will add some power and a little bit of core. All right, the power will also get our heart rates up for a little HIIT, high intensity, which we also need to be adding in, but in quick short intervals. Let's tap it back right here. Big reach, open up the hips. If you can't get that low, that's okay. Just think about opening the hips, stepping back. I like to reach those hands up, and if you need to add a little balance, grab under the wall or the chair. Hold it right here. You can just hold this stretch, or if you're able, take it all— balance. All the way down. Okay, and then reach through. It never fails that I— when I mention balance, I tend to lose mine. That's normal, right? A little stretch, and then let's come all the way back up. Same thing right here, you can just hold it, or if you want, take it down. Big reach, reaching through. So here's what we've got. We've got a few quick circuits today. We start back to basics. Some of them will have right side, left side. If you're able, take it back to that high plank. You can also be on the knees or have your hands on the bench or the chair or the wall. And let's just get those knees coming across just to get a little core. If you're on your knees, I just want you to hold it and feel that core kicking in. And we're going to bring it right back up right here. Walk those hands back, slowly roll it up. All right, let's get some little hamstring curls here. Okay, so back to basics for 40 seconds, sometimes right side and left side. And then we're going to take it to— again, those are our big muscles, our big major movement patterns, our squat, our hinge, our lunge. And then we will add some accessory muscles, so we're talking those inner outer thighs, a little more glutes. That's where we'll be working with the band or just body weight or with weights. Again, I'm going to give you options. Again, we'll incorporate the bench as we can, but you certainly don't need it, you don't have to have it. All right, I'm going to talk you through it as we go, and you can always just stick with the version that is best for you. You're going to hear me say this a lot— you do you, be where you are today. This is your workout. All right, so we're starting with a one-legged squat. Now this can look very different depending on where you are in your journey. If you have a bench or a sturdy chair, we're going to be holding those weights by our side. You can be on the heel here. You're going to sit down, it might feel low, you're going to drive it up. If it feels better, you can also have the toe here. If that's not right for you, you can take two-legged squat, or you can do the same thing from a standing position just with this leg a little staggered. All right, we'll go right side, quick breather, then we'll go left side. Heavy weights if you can, sitting on the edge of that bench or chair, or again just keeping it— not that— standing one-sided squat. I'm gonna go with these 20s. Let's see if that gets that heart rate up. I'm sure that it will. If you can, I'm going to start with my left, and we're going to sit down, stand up. Here we go. Sit, drive it up. Now you may have to adjust a bit depending on where those weights are, and something that you can do to adjust is take it here, right? Maybe sit on the edge if that gives you a little more space. And again, this opposite leg is just for a little balance. You might feel better on the toe than the heel. It's gonna look like this, but you want that leg that is on the ground to be doing most of the work, right? Again, up to you. I know it's tough. And relax. Give your hands a little break. We're gonna get same thing other side. That should have gotten your heart rate up. I know it did for me. Again, try to go heavy. Try to isolate one leg at a time. But if that's not right for you, just keep it at a regular squat. We got those weights again. We're standing up in 3, 2, 1. Here we go. And it's perfectly fine to put a little pressure into that opposite foot, the non-working leg. It can help a little. But what I don't want you to do is get here and really push into it, right? Keep that working leg having most of the focus. For me, on my right, it feels better. I feel like I use that leg left less if I have that toe here. So toe can be out, heel can be out. And again, if you're just standing, just take it here to here. That works. Still challenging in a different way, but I do want you to sit all the way down, stand all the way up. Training for life, right? We always need this movement. Breathe. Set those weights down. If you have a mini band, grab it. If you don't, no big deal. We've got 40 seconds stepping out, so we're going to put that band right at our ankles and we're going to step out side to side. You can hold one weight in the center if you want. Here we go, step out and in. So it's a squat, right, but we're stepping side to side. If those squat muscles— your quads, your hammies, your glutes— need a little break Keep it right here. If you're able, we're going to get down, right? So again, what we're looking at— back to basic strength, just like that. Accessory movements. You don't have to have this weight and you don't have to have a band. We just want a little hip action, right? Right through here. 5, 4, 3, 2, and 1. Step out of that band. Here's what we got, team. We're going to consider this adding a little bit of core because our balance is going to have to work. If you have a bench or a sturdy chair— but don't step up on a chair or a bench unless it's sturdy for you— here's what we got. 30 seconds, we're going to drive it up and down. You can go with or without weights. I'm going to add some medium weights with my tens. We got 30 seconds. Only if you don't have that bench, you're just gonna lunge it back, drive the knee up, lunge it back, drive the knee up, or tap it back, knee up, tap it back. With or without weights, your choice. Forward into that top leg, 30 seconds, here we go. You can just tap it up or you can drive the knee up. Now I want good form above all else, but this is also where we get that power. So really drive up, land soft, drive up, land soft. So we get power and plyo, right? Even though we're not jumping, as we land we get that plyo, plyometrics. 3, 2, 1, catch your breath quickly. So we're getting a HIIT interval, we're getting a power interval, and we're keeping those legs working. Remember, shift your weight forward just a bit, whether or not you're on the bench or down on the floor, your pick. 3, 2, 1, right here. Remember, you can drive that knee up. Doesn't have to be super fast, but I want some power as you come off that front leg. Chest open, core engaged. What you're not doing is pushing off that back leg, right? Keep it forward, drive up off this leg. Yes you can! We got water coming. 3, 2, 1, and breathe. Set those weights down. Let's grab some water, team. Feeling that heart rate, I hope you are too. So what we're doing here, really important, going heavy in the peri and menopause years and post but also upping that intensity, but in short intervals. Not for an hour, not even for a 45-minute HIIT. Getting some balance between the strength and the HIIT. Here we go, team. All right, so catch your breath. This is what we got going heavy. I'm gonna go back to those 25s. We've got your basic deadlift. We're here. We're gonna hinge, drive the hips back, whatever weights you have available to you. Then we're gonna grab that band, we're gonna come in a bridge position. So I'm gonna go my heaviest here. I would love for you to do the same. Shoulders back, core engaged. It's a hinge. Here we go, 40 seconds. Drive it up, 40 seconds. Hips go to the back. So you're keeping the chest open at the top. Really squeeze those armpits, but my arms are not moving. We're just going right down the front of the legs as we drive the hips back. Remember, this is our Back to Basics strength, so it should feel challenging, but high weights, only 40. 10 to go. Really connect with the glutes. Hamstrings, core, and pelvic floor at the top. 3, 2, 1, set those weights aside. All right team, so here's what we got. We're gonna do a bridge. Now if you don't have a bench or a chair or something you can put your feet on, you can just take it down on the mat. If you don't have the band, you can just keep it body weight or rest some weights right here. If you have the band, we're going to put it above our knees And if you have the bench or a couch or something that you can do this on, we're going to come up and squeeze out. All right, so we're really activating the glutes. If you have a way to take it a little higher, take it a little higher. I like to have these arms here, let your head follow it so we get a little stretch here and a hip flexor stretch. Here we go, up and out and down. Again, if you don't have the band Or if you just want to add those weights, just rest them right on top of the legs. That works. And here, lowering the hips, driving up and out, connecting with the core at the top. Breathe. Again, keeping it back to basics. We got a little core and then we got that intensity coming We got 3, 2, 1, relax. Now if you have that band, keep it. Join me down on the mat. We're here, team. We're gonna add a little bit of core because we did say core in this, but we're gonna squeeze out for those outer thighs as we reach through right here. So flex the feet, outer thighs. It's a crunch. We got 30 seconds 3, 2, and up. Lift and lower. Now with this crunch, I don't want you just throwing the shoulders, just throwing the head. Really wrap that core, flex your feet, and use your entire core to lift everything in. Little tuck of the pelvis. 3, 2, 1, and relax. All right team, so since we're working with the back of the body, posterior chain, what is a really good power move to get our heart rates up and get some HIIT? It would be a swing. Now a few options: if you've never done a swing or it's not right for you, you just go back to that regular deadlift. If you've done a swing, we're going to take one kettlebell or one dumbbell Power it up, lock it out, let it drop. Power it up, lock it out, let it drop. We got 30 seconds only. Go heavy if you can. I'm popping out this 35, but let's hinge it here. Get set, deadlift or swing. 3, 2, 1, let it drop. Yes, team! Lots of power and then lock out at the top with those glutes, with those hamstrings. Again, go heavy if you can. This is our HIIT interval. 5, 4, 3, 2, 1, swing And relax. Ah, yes team, catch your breath. If you need a quick sip of water, grab it. Otherwise, meet me down on the mat. Here's what we got. We're gonna take it down onto the mat again. If you have the band, keep the band. If you have a weight, keep it close by. This is a quick circuit on the mat just for core, back to basics. Accessory movements, and then we will get a little HIIT and some power. So if you have the band, you're putting it right at your feet. I want you to watch me here. We're taking it slow bicycle. I want you to think about pulling the knee in so we work those hip flexors too— important part of the leg to work— and then rotating. If that's not right for you, you can lift one knee at a time, or you can keep that squeeze for those outer thighs. or you can just do a little reach and march. Totally up to you. Join me here. Here we go, 40 seconds right here. So I'm keeping the tension. If you have that band, keep the tension pushing those feet away, right? You feel those hips? Keep the tension in the core, wrapping everything in, and you're pulling the tension in as you're pushing away. So feel what that does to your core, right? Slow and controlled. Yes, 5 seconds to go, making it work. 3, and relax. All right team, if you have that band, We are going to put it at our ankles again. If you have a weight, you're here. Now you can always do this on your knees if you need to. We're going to pull the weight through as we do a little leg lift. Pull and lift. So it's going to look like this. Pull, lift. Pull, lift. Even if you don't have the band or you're on your knees, pull it through, lift it right through there. 40 seconds, core engaged. I want you to lift up strong through that core. Ready, here we go. Pull, lift, pull through, lift. I love to move the weight in a plank position because it forces you a little off balance. You can feel so that core works harder, and then as you drag the weight, you really have to stabilize. Because you lift one hand and then you drag it, right? Stay lifted, keep those shoulders right above those wrists. 10 seconds. Oh man, 5, 4, 3, 2, 1, relax. All right, we're gonna keep that band on, but if you can, move it up above your knees. 30 seconds of HIIT. If the plank is not right for you, you can do a jumping jack up top or a modified jack if you can, or you can take it here. But if you can, we're going to be on our elbows. We have 30 seconds of a jack or a tap out, whatever you need to do to get that heart rate up. We got power as we jump out, we get those glutes. Here we go, 3, 2, 1, power and HIIT. It's 30 seconds. So whatever you need to do to increase the intensity for you, we just went 30 seconds of higher intensity. Yes, we just did a plank, so I know those muscles are tired. So make sure you're not going here, you're not dropping down. Stay lifted in the center, even if you're just tapping from the knees. We got 10 seconds to go, hang with me. Power, power, hit it! 3, 2, 1, relax. I know, team, right? Okay, put that band to the side. Woo! Before we grab some water, how about we get one more swing? You know what, I like to put these swings in. You can go with that deadlift here, or you can take it to the swing here. Catch your breath. We're giving you a little longer to recover. As it's basically 2 HIIT intervals, or sit sprint interval training, in a row. So catch your breath, nice good hinge stance. Again, if you want to just do the deadlift, you can. If you want to swing the dumbbell or the kettlebell, 30 seconds. We grab some water, one last circuit. Here we go, team! Roll those shoulders back. Again, I want your heart rate to come down. I know if you, you're ready to go so we can really go for it. 3, 2, 1, power! Let it drop. And if you're somebody who's comfortable with the swing and you want to take it to a one-handed swing, you're handing off at the top, but only if you've done that before, if you're comfortable with it. You can keep it two hands. Power, lock out, let drop. 5 seconds to go. 4, 3, 2, breathe. Swing and relax. I know, team. Yes! Grab some water, right? Again, those intervals We want to get up in those higher zones. Breathe into it, we are almost there. I mean that. No, you guys don't believe me. All right, so last round right here, we're going to take it side lunge into curtsy lunge. Now if you'd rather just do one of these, two dumbbells, one dumbbell, one kettlebell, you can just do the side lunge, right? Maybe that's better for you. Otherwise, we're going stationary side lunge, push out of it, step into a curtsy lunge right here. Stationary side lunge, you only move the leg in and out of the curtsy. All right, so we really get into this hip. If that feels too awkward on your knees or anything like that, just keep the side lunge. You can keep it stationary or step it in. Then we got a little penguin walk for our abductors one last time, a little skater for some power, and then we'll close it out. All right team, go ahead, grab those heavy weights if you got them. Stationary side lunge, shift the weight into that hip, push out of it, then step over into the curtsy. Again, if that's too weird for your knees, just pick one. 3, 2, 1, 40 seconds. Push out of it, then step into it. Back to center, nice and wide. Push out of it. I know it's a little weird because you have to step kind of wide, right? So give yourself some space and push. Curtsy. Yes, team! Here, curtsy. Yes! Here, boom! 10 seconds, a little less. Can you get one more? Get low, boom! Shake it out. I know, rest those weights on the bench if you want. All right team, now we're going to take it other side. So again, shift into it, step over into it. If that doesn't feel right on your knees, too much work, too many things at once, pick one. Here we go. And here. Yes! Shift and curtsy. Boom. Down. Yes, you can. Get low on both. Going to feel a little different, that's why we put these two together. So it's the weight shift squat and the hinge, and then cross transverse plane, right? Last one, and breathe. I know, team, set those to the side if you have the band. One last time. Otherwise, we're just getting a little walk. If you don't have the band, I want you to hold weights right here and go side to side. If you have the band, careful getting it on, and you're here. You can balance if you need to. I don't want anybody to feel off balance, so grab onto the wall. Side, side. You're gonna feel it pretty quickly. Especially because it's 40 seconds. All right, that doesn't feel right, bring the band above your knees if that feels like that gives you a little more stability. Here we go, we're counting this as core again because I want you to keep it right there in the center. I know, breathe. Yes, burn! Out, out. Now we feel it, right? Just a little side to side penguin walk. Again, if you need some balance or if you need to just take it side to side, little taps, that's an option too. But this— feel the burn. 3, 2, burn! Shake it out. I know, team. Do a little heel tap right here to shake that out. Yes! All right team, so last thing right here, and I'm going to give you some options. Now if you have a bench and you're up for trying this, make sure your weights are out of the way. This is our power, and it's really our last one, right? And then we got a quick little bonus move. So you're gonna squat it down, pop it back, or walk it back. Either with or without the bench. Up, and you can either step it up or you can jump it up. If you're comfortable with a bench jump or a box jump, it could look like this, but it doesn't have to. I don't want anybody to do anything they're not comfortable with, so you also can just squat low here, walk it back or pop it back, and bring those knees up. Another option is just to tap it back or lunge it back. Knee, knee, whatever is best for you. It's only 30 seconds, so we're not going to get very many. All right team, so you decide how you're going to go back, how you're going to bring the knees up. Use that core, get that power. 30 seconds, here we go. Now the trick on this box jump is to really get the power and drive the knees to your chest, right? So that way, if you're here and here, you can also walk it back, right? Remember, you can also be down on the ground, or here, here, here, here. One more. I know, I feel it too. Now bring those hamstrings up. Yes team, we got that power! All right, you know what, I think we got time for a bonus move, and why not two? We're going to do one more version of a swing, but I'm going to give you options. You can do your regular swing like we've been doing, you can try, or if you're comfortable doing it, a kickstand swing. So that looks like this. We're staggered. We're gonna go 2 dumbbells or 1 kettlebell on the outside. Swing, power up, swing, power up. So you still get the hinge, drive out more out of that front leg, and bring it here. If you have just the kettlebell, you're going to hold it on that front leg side. If you got 2 dumbbells, we're going here. All right, then we're gonna do a little mountain climber core to finish it out. We're going to consider this our sit intervals, sprint interval training. So we're going to get 30 seconds, recover, 30 seconds, recover, 30 seconds, recover. You can do 2 swings or kickstand. Go ahead, grab some heavies. I'm going to go in the middle with these 15s. I don't even think I've used these yet. All right team, you can also just do a kickstand deadlift, both sides, it's up to you. 3, 2, 1. Again, if this is not right for you, Regular swing, regular deadlift, 2 times through. Drive it up, let it drop. This is where we get that power. This is our sprint interval, so we're really getting that heart rate up, but only 30 seconds, then we recover. 3 rounds of 30 seconds. Use those glutes. Yes, last one. Swing and relax. So stretch it here. Now again, while you're breathing, because I want that heart rate high. If that doesn't feel right for you, kickstand deadlift, regular deadlift, or regular swing. We're gonna get that other side. We're giving you a full 30-second recovery because that's where we want that heart rate to be, up there. And then we'll finish with some core. All right team, hang with me, we are so close. Grab those weights. Whatever it is you're doing, go hard. 30 seconds, here we go. If you're in that kickstand, yes, you're going to feel a little off balance. You're going to have that back leg to help you stay balanced, but you're still dropping the chest, powering up, especially through that front heel. I know you're tired, so give it to me. Give me that power. For 5 more seconds. 3, 2, 1, and relax. Set those weights down. Ha! I know, team, this is it. So sprint interval training— sit if you haven't heard me talk about it. A little stretch right here. This is it, last one. All we're talking about is going harder than those HIIT intervals but short intervals, 20 to 30 seconds, sometimes 10 to 15. All right, so go for it. Here's what we got: your mountain climber. So many options. Standing mountain climber, low impact. Standing mountain climber, high impact. On the bench, low impact or high impact. Or the wall, or all the way down to the floor. All right, you pick. Last 30 seconds. I gave you longer recovery, so go for it. Here we go, drive them in. Towards your chest. You've got that power. I want you coming towards your chest using your core, no matter where you are. You can cross it too if you want, otherwise hang with me. We are over halfway there. Quick, quick, quick, last 15, go for it! Who cares about menopause? That does not mean that you are broken. It does not mean that you are not strong. In fact, it means that you are stronger. 3, 2, 1, stretch it back. You are stronger, you are more resilient, you are more powerful. And yes, in our workouts it does mean we have to change some things up, we have to work harder. But you are used to working hard, right? You have done so many hard things in your life already. Roll through that back. So Remember that, all right? I know maybe you're like me and you're just starting to experience some of those perimenopause symptoms in our 40s. Maybe you've already been through menopause. If this is comfortable for you, we're going to get a little hip flexor stretch, but if that's not comfortable, just give yourself this stretch right here. Listen, I know it's frustrating especially when you're— maybe you're used to working hard and what you have been doing doesn't seem to be working. You're not seeing the same changes, you're not seeing the same lean muscle, the same endurance. Maybe you're that person that was overdoing it on the cardio trying to make up for what had changed, but strength is where it's at. Yes, we want to get those HIIT intervals, but we want to be specific. We don't want an hour of a cycling ride unless it's a recovery day, right? We don't want an hour of trying to keep that heart rate up the whole time. Bring it up right here, and you can either hold on to the bench or the couch or hands on the ground. Pedal those feet, stretch those arms. We want to be specific about it, we want to be intentional, we want to go hard but not at the point of overdoing it. We have to do it correctly, so Slowly roll it up. Again, this is what we're talking about in the BodyFit Athletic Club in our Unpause program, specifically for this population. Let me know in the comments what you thought below. Little stretch over here. And of course, don't forget to subscribe to the YouTube channel. Join us in the BodyFit by Amy app if you're not there already. Roll those shoulders. One big deep breath in. And out. You did it! That was your lower and core strength for menopause workout. Great job, everybody!