In perimenopause (the 5-10 years leading up to when our period stops), our hormone levels are changing, and our body can start to respond differently to the exercise we do – showing less results no matter how much effort we put in.
But not to worry, training in perimenopause just requires a few simple tweaks to drive great results. With these tweaks, we can easily prevent body composition changes (like bone and muscle loss) and weight gain – and see real improvements in our strength, energy and more.
I created PerimenoFit: my 8 week strength training program for women in perimenopause, with all of the training and nutrition information you need to navigate this stage of life.
In today’s workout, I’m giving you day 1, so you can get a look at how flexible this program is, and how easy it is to start exactly where you’re at!
Let’s do Day 1, and I’ll show you exactly
how the training is set up in PerimenoFit!
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. However, in perimenopause our energy levels fluctuate. This explosive cardio workout is a great option if you have great energy. If it’s a day you are lower energy, just focus on the low impact strength training portion of the workout.
Tabata
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You won’t need any equipment for this fast-paced 4 minute cardio blast!
Tabata A1:
- Pop squat side kick
- Split squat jumps
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 equipment (i.e. dumbbells), heavier equipment (i.e. you have more options like dumbbells, barbell and weight plates).
Bodyweight
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Workout A1: Lower Body
Nice to have: elevated surface
Circuit 1:
- Sumo squats (1:00)
- Step ups (0:45 each side)
- V-ups (0:30-0:45)
Circuit 2:
- KANG Squats (1:00)
- Calf raise series (1:00)
You can get the entire PerimenoFIT program right here!
Home Equipment
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Workout A1: Lower Body
You will need: weighted objects, elevated surface
Circuit 1:
- Sumo squats (8-12)
- Step ups (8-12)
- V-sit hold (0:30-0:45)
Circuit 2:
- KANG Squats (8-12)
- Calf raise series (5 series)
Want to make this workout harder? Add a bonus round(s) to any of your circuits!
You can get the entire PerimenoFIT program right here!
Gym Equipment
Click to expand and see the video and workout move descriptions
Workout A1: Lower Body
You will need: assorted weights (dumbbells, barbells, weight plates), elevated surface; option for hanging
Circuit 1:
- Sumo squats (12-10-8)
- Step ups (8-12)
- Calf raise series (5 series)
Circuit 2:
- Conventional deadlifts (8-12)
- Hanging leg raise (AMRAP)
Want to make this workout harder? Add a bonus round(s) to any of your circuits!
You can get the entire PerimenoFIT program right here!
4: The cooldown: like 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. The more consistent we are with self care for our hardworking muscles, the better joint and tissue health we enjoy.
Cooldown Stretch
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Join me for a quick cool down stretch!
Stretches:
- Down dog
- Calf stretches
- Runner’s lunge
- Torso twist
- Down dog
- Forward fold
- Half lift
- Wide forward fold
- Deep squat to forward fold
- Overhead stretch
5: Recovery: In PerimenoFit, the workouts have a structured recovery schedule that’s IDEAL for perimenopause. 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 PerimenoFIT program right here!
Set yourself up for the strongest version of you in perimenopause and beyond! I hope you enjoyed today’s workout and let me know if you have any questions about the program in the comments below.
PerimenoFit is an 8-week strength training program for women in perimenopause. 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 perimenopause, a PerimenoFit Essentials Guide and lots of amazing bonuses to help you rock the transition years!
GET PerimenoFIT right here!
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