Narrated Movement
Sessions you can actually finish
For the body you have today, not the one you had at 30. Strength, gentle days, and short sessions for a week that has no room in it.
120 sessions, all free
Strength
Muscle is the lever in these years, more than any number on a scale
moderate
30-Minute Full Body Strength (Dumbbells)
A complete strength session working legs, upper body, and core with a pair of dumbbells — no gym required.
Kit: 1 pair dumbbells (5–12 kg depending on exercise), Yoga mat
moderate
20-Minute Resistance Band Lower Body
A focused lower-body session using a resistance band — targeting glutes, hamstrings, and hips with zero equipment beyond a band.
Kit: 1 medium resistance band (loop)
gentle
Beginner Bodyweight Strength Session
A complete entry-level strength session using only bodyweight — perfect for those returning to exercise or starting fresh.
Kit: Yoga mat or carpet, Chair for balance support
challenging
20-Minute Low-Impact HIIT
High-intensity intervals with zero jumping — all the metabolic benefit of HIIT with joint-friendly modifications.
Kit: Timer (Tabata format: 40 sec on, 20 sec off)
moderate
45-Minute Bone-Health Strength Session
A weight-bearing and impact-incorporating strength session designed with bone density in mind.
Kit: Barbell or dumbbells, Step or low box (optional)
moderate
20-Minute Upper Body Dumbbell Workout
A focused upper body session targeting chest, back, shoulders, and arms with a pair of dumbbells.
Kit: Dumbbells (various weights if available; 4–10 kg), Mat for floor press
gentle
15-Minute Hip & Glute Activation
A targeted glute and hip activation routine — ideal as a standalone session or warm-up before walking, running, or heavy lifting.
Kit: Resistance band (loop), Yoga mat
moderate
20-Minute Kettlebell Swing Fundamentals
Learn the hip-hinge pattern and kettlebell swing — a foundational movement for full-body strength and power.
Kit: Kettlebell (8–16 kg, depending on experience)
moderate
30-Minute Pool Session
A structured lap swimming session with mixed strokes and intensity — exceptionally joint-friendly and full body.
Kit: Swimming pool, Optional: pull buoy, kickboard
moderate
Nordic Walking Technique Session (30 min)
A structured introduction to Nordic walking using poles — dramatically increases the cardiovascular and upper-body benefit of a regular walk.
Kit: Nordic walking poles (telescopic, correct height — grip at hip height)
moderate
45-Minute Indoor Cycling Session
A structured indoor cycling session with warm-up, intervals, climbs, and cool-down — joint-friendly and highly useful.
Kit: Stationary bike (gym or home spin bike), Padded cycling shorts (optional)
moderate
20-Minute Squat Pattern Mastery
A session focused entirely on mastering the squat movement pattern — from bodyweight to loaded, with technique coaching throughout.
Kit: Dumbbells or kettlebell (optional), Chair
moderate
20-Minute Deadlift Fundamentals
A foundational session teaching the hip hinge and deadlift pattern — one of the most valuable strength movements for midlife women.
Kit: Dumbbells or kettlebell (or a loaded bag)
challenging
30-Minute HIIT Dumbbell Circuit
High-intensity interval training with dumbbells — combining strength and cardio for maximum efficiency.
Kit: Dumbbells (moderate weight), Timer (30 sec on, 15 sec rest format)
moderate
20-Minute Walking Lunge & Glute Series
A lower body burnout combining walking lunges, glute bridges, and hip work for complete posterior chain training.
Kit: Clear corridor or open floor, Optional: dumbbells for added load
gentle
20-Minute Seated Chair Workout
A full-body workout done entirely in a chair — perfect for recovery, injury modification, or those new to exercise.
Kit: Sturdy chair without wheels
moderate
20-Minute Resistance Band Upper Body Circuit
A complete upper body circuit using only resistance bands — accessible anywhere, travels easily.
Kit: Resistance bands (loop and/or long band), Door anchor (optional)
moderate
45-Minute Reformer Pilates Session
A guided reformer Pilates session structure — for studio-goers or those following a home reformer workout.
Kit: Pilates reformer
challenging
45-Minute Full Body Gym Session
A complete gym strength session using barbells, dumbbells, and machines — designed around compound movements.
Kit: Barbell rack, Dumbbells, Cable machine (optional)
moderate
30-Minute Aqua Aerobics Session
Water-based cardiovascular and resistance training — particularly valued for women with joint concerns or in post-surgical recovery.
Kit: Swimming pool, Optional: aqua dumbbells, pool noodle
challenging
40-Minute Dumbbell Leg Day
A comprehensive lower body session with dumbbells — covering quads, hamstrings, glutes, and calves.
Kit: Dumbbells (8–16 kg), Step or bench (optional)
moderate
30-Minute Barre Workout
A ballet-inspired strength and toning session combining small isometric holds, pulses, and core work.
Kit: Chair or countertop (as barre support), Light dumbbells (optional, 1–3 kg)
challenging
Introduction to Barbell Back Squat (45 min)
A structured introduction to the barbell back squat — including bar placement, risk context, and progressive loading.
Kit: Barbell and rack, risk context bars or a spotter
gentle
20-Minute Functional Movement Practice
A session built around the movements of daily life — getting up from the floor, carrying, reaching, and balancing.
Kit: None (optional: moderate dumbbells)
challenging
40-Minute Strength Endurance Circuit
A full-body circuit combining moderate weights with higher repetitions for both strength and cardiovascular endurance.
Kit: Dumbbells (moderate weight)
moderate
30-Minute Rowing Machine Session
A structured indoor rowing session — full-body, low-impact, and highly cardiovascular.
Kit: Rowing machine (ergometer)
moderate
30-Minute Full Body Resistance Band Workout
A complete full-body strength session using only resistance bands — genuinely useful, portable, and joint-friendly.
Kit: 2 resistance bands (one light, one medium/heavy), Door anchor or post
moderate
30-Minute Gym Machine Circuit
A beginner-friendly gym session using resistance machines — the risk context of guided movement paths with genuine strength benefit.
Kit: Leg press machine, Seated row machine, Shoulder press machine, Chest press machine, Leg curl machine
moderate
30-Minute Racket Sport or Tennis Conditioning
Sport-specific conditioning for tennis, padel, squash, or similar — footwork, lateral agility, and shoulder strength.
Kit: Resistance bands, Dumbbells (light), Agility markers or chalk
moderate
30-Minute Push/Pull Strength Block
A classic push/pull upper body training split — pressing and pulling movements in one balanced session.
Kit: Dumbbells, Resistance band (optional)
challenging
20-Minute suitable Plyometric Power Training
Low-volume, high-quality power movements for women who are ready for impact training — bone-loading and explosiveness.
Kit: Trainers with cushioning, Mat or soft surface for landing
gentle
30-Minute Pregnancy-Adapted Gentle Workout
Gentle movement adapted for pregnancy — focused on pelvic stability, breathing, and suitable strength maintenance.
Kit: Yoga mat, Birthing ball / exercise ball (optional), Pillow for support
challenging
20-Minute Kettlebell Core Circuit
Core work incorporating a kettlebell — functional, challenging, and highly useful for the whole midsection.
Kit: Kettlebell (8–12 kg)
gentle
45-Minute Gentle Strength at Home
A slower-paced, fully approachable strength session with plenty of rest — designed for days when energy is low.
Kit: Light to moderate dumbbells (3–8 kg), Chair for support
moderate
45-Minute Swimming Drills Session
A technique-focused swimming session with stroke drills — improve efficiency and upper body strength simultaneously.
Kit: Swimming pool, Pull buoy, Kickboard, Optional: hand paddles
moderate
20-Minute Hip Strengthening for Runners
Hip strength work to support running mechanics, prevent common injuries, and improve performance.
Kit: Resistance band (loop), Yoga mat
moderate
20-Minute Shadowboxing & Boxing Conditioning
A boxing-inspired conditioning session using punching combinations, footwork, and core work — no bag or partner required.
Kit: Optional: boxing gloves (not required), Music with a consistent beat
moderate
30-Minute Slow-Tempo Strength Supersets
Supersetting with a 4-second lowering tempo — maximizing muscle stimulus with less weight and lower joint stress.
Kit: Dumbbells (moderate weight)
moderate
20-Minute Core & Glutes Superset
Supersetted core and glute exercises for maximum efficiency — two of the most functional muscle groups trained together.
Kit: Resistance band (loop), Yoga mat
moderate
Strength Training in Perimenopause — A Session Blueprint
A session blueprint explaining the unique case for strength training during perimenopause and how to structure a program.
Kit: Dumbbells or barbell
moderate
15-Minute Isometric Strength Holds
All-hold, no-movement strength session — wall sits, plank holds, isometric curls — maximum muscle engagement with zero joint movement.
Kit: Nothing
moderate
30-Minute Walk + Strength Combo
A brisk 15-minute walk followed immediately by a 15-minute bodyweight strength circuit — maximum efficiency in half an hour.
Kit: Nothing
moderate
15-Minute Bands & Glutes at Home
A quick targeted glute session with one resistance band — three key exercises, three sets each.
Kit: Nothing
moderate
20-Minute Bodyweight Strength Circuit
A challenging bodyweight-only circuit requiring no equipment — push-ups, squats, glute bridges, and rows.
Kit: Nothing
moderate
Resistance Training Over 50 — Session Structure
A practical session blueprint adapted for women in their 50s — emphasizing recovery, mobility warm-up, and compound movements.
Kit: Nothing
moderate
20-Minute Overhead Press Progression
A focused session developing the overhead pressing pattern — from seated to standing to single-arm, with progressive loading.
Kit: Nothing
moderate
15-Minute Farmers Carry Circuit
Loaded carry variations — farmer, suitcase, rack carry — building grip, core, and functional strength simultaneously.
Kit: Nothing
gentle
20-Minute Hip & Knee Health Program
A targeted session for hip and knee joint health — glute strengthening, VMO activation, and mobility to support the knee joint.
Kit: Nothing
gentle
Complete Beginner Program — First Session
The absolute starting point for women who have not exercised in months or years — gentle, achievable, and motivating.
Kit: Nothing
challenging
45-Minute Strength-Cardio Hybrid
Alternating strength supersets with cardiovascular bursts — a hybrid session covering both in one efficient workout.
Kit: Nothing
gentle
Self-Assessment: 5 Functional Movement Checks
Five simple movement tests to identify your areas of strength and mobility opportunity — a starting point for personalised training.
Kit: Nothing
challenging
45-Minute Hip-Dominant Leg Day (Gym)
A gym session focused on hip-dominant movements — Romanian deadlifts, hip thrusts, and single-leg work.
Kit: Nothing
moderate
Upper/Lower Split Program — Session Overview
A guide to structuring a 4-day upper/lower body split — one of the most balanced and useful training structures for women.
Kit: Nothing
Get the weekly letter
One useful email a week on perimenopause and menopause. What the studies say, in plain words. Free.
Or find out what is happening to you, free, in two minutes.