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MELTING THE MENOPAUSE MIDDLE EXERCISE PROGRAM:
A 30 MINUTE WORKOUT
A 30 MINUTE WORKOUT
Please consult your physician before beginning any new workout program.
Start slow and build up. Go at your own pace. If something doesn’t feel right, STOP. Modify exercises for any physical issues (hips, knees, neck, shoulder, cardiac, etc.) for safety. Some days your body will feel better than on others. Listen to your body. Challenge yourself but don’t overdo it. This is designed to be a 20-30 minute or less full workout with warm up, stretching and final meditation. For best results complete workout 3-5 times a week.
Start slow and build up. Go at your own pace. If something doesn’t feel right, STOP. Modify exercises for any physical issues (hips, knees, neck, shoulder, cardiac, etc.) for safety. Some days your body will feel better than on others. Listen to your body. Challenge yourself but don’t overdo it. This is designed to be a 20-30 minute or less full workout with warm up, stretching and final meditation. For best results complete workout 3-5 times a week.
Warm Up -3 min
30 seconds - March/High Knees or Jog in place
30 seconds - Jumping Jacks or Step Out side to side
15/15 seconds - Large (arms overhead) arm circles both directions
30 seconds - Alternating side lunge, reach hand to opposite foot
30 seconds - Butt Kicks
15/15 seconds - High Leg Swing back and forth, balancing (switch legs)
Stretches – 2 min
5/5 seconds - Drop ear to shoulder and hold, switch sides
5/5 seconds - Turn head and look over shoulder and hold, switch and hold 5 seconds
5 seconds - Drop chin to chest and hold
5/5 seconds - Roll shoulders one direction, switch and roll shoulders other direction
5/5 seconds - Circle wrists one direction, switch and circle wrists other direction
5/5 seconds - Circle one ankle both directions and point and flex foot, switch and circle other ankle both directions and point and flex foot
10 seconds - Arms out to sides and twist torso back and forth
20 seconds - Bent over twist alternating toe touch
10 seconds - Roll down and reach for toes and hold come back up
10 seconds - Cross right foot in front of left and roll down and hold
10 seconds - Cross left foot in front of right and roll down and hold
20 seconds - Pushups (on knees ok)
20 seconds - Alternating Superwomans –On hands and knees reach one arm in front of you and the opposite leg behind you and switch back and forth
Workout – 10 min
Do both sets and repeat.
SET #1 (2 minutes)
20 seconds Burpees
20 seconds Wide Turnout Squats
20 seconds Mountain climbers
20 seconds Squat to calf raise, raising arms
20 seconds High Knee Raise with Bent Elbow Pulldown
20 seconds Side-side squats
30 second rest
SET #2 (2 minutes)
30 seconds Pushups
30 seconds Plank
30 seconds Bicycle
30 seconds Tricep Dips
30 second rest
Cool Down/Stretching – 5 min
Lay on your side knees bent and legs stacked, arms out in front of you resting straight and stacked. Lift one arm to ceiling, twist body over to other side, arm and head follows and arm rests down while body is twisted trying to keep both shoulders on ground. Hold for 10 seconds and return. Repeat twice on each side.
Lay on back lift one leg to the ceiling (other leg straight or bent with foot on ground) and circle ankle both directions, flex and point. Both sides 10 seconds each.
Lay on back, one leg to ceiling. With head down reach as high as you can and pull leg, as straight as you can,towards you hold for a sec, release and try and pull a little closer. Repeat 3 times both sides.
On your back, knees bent , feet flat, place an ankle on the opposite knee. Grab behind bottom leg and pull thigh towards chest. Switch sides.
On your stomach elbows by your side, palms down. Lift chest and head as you slide shoulder blades down your back in a slight arch. If it feels OK press into your palms and straighten our arms while your back gently arches deeper.
On stomach, bend knees under you and rest your bottom on your heels. You are facing down with arms extended in front of you first with palms down. Hold 5 seconds. Reach arms to left and hold 5 seconds then to the right. Come back to center. Turn palms up and draw elbows into the floor. (You are in Child’s Pose for my yogis.)
Sit up legs straight in front of you. Take right arm across chest. Left elbow bends and hand places tension behind right elbow and hold. Release the tension but keep the arm position and drop ear to right shoulder. Switch sides.
Drop chin to chest and turn each ear to floor. Lift head and drop ear to each shoulder.
Arms out to sides. Circle wrists, flex and point wrists, turn thumbs to ceiling and turn thumbs down to floor, with thumbs down reach both arms behind you and clasp hands, gently pull hands to floor and open chest.
Reach one arm up to the ceiling palm facing behind you, Bend at elbow. Other hand hold the elbow and pulls down gently and hold for 5 seconds each side.
Reach arms out to the side, up to the ceiling. Fold at the hips arms in front of you moving towards the floor and reach towards toes. Hold 5 seconds and roll up stacking your vertebra one at a time.
Bonus Meditation – 5 min
Sit or lay down comfortably for 5 minutes. Release any lasting tension. Breathe in through nose for a count of 5, hold for 5 and release air out your lips for 5. Repeat 5 times. Clear mind and focus on breathing or repeat a personal mantra, I AM affirmation or set an intention for the day.
30 seconds - March/High Knees or Jog in place
30 seconds - Jumping Jacks or Step Out side to side
15/15 seconds - Large (arms overhead) arm circles both directions
30 seconds - Alternating side lunge, reach hand to opposite foot
30 seconds - Butt Kicks
15/15 seconds - High Leg Swing back and forth, balancing (switch legs)
Stretches – 2 min
5/5 seconds - Drop ear to shoulder and hold, switch sides
5/5 seconds - Turn head and look over shoulder and hold, switch and hold 5 seconds
5 seconds - Drop chin to chest and hold
5/5 seconds - Roll shoulders one direction, switch and roll shoulders other direction
5/5 seconds - Circle wrists one direction, switch and circle wrists other direction
5/5 seconds - Circle one ankle both directions and point and flex foot, switch and circle other ankle both directions and point and flex foot
10 seconds - Arms out to sides and twist torso back and forth
20 seconds - Bent over twist alternating toe touch
10 seconds - Roll down and reach for toes and hold come back up
10 seconds - Cross right foot in front of left and roll down and hold
10 seconds - Cross left foot in front of right and roll down and hold
20 seconds - Pushups (on knees ok)
20 seconds - Alternating Superwomans –On hands and knees reach one arm in front of you and the opposite leg behind you and switch back and forth
Workout – 10 min
Do both sets and repeat.
SET #1 (2 minutes)
20 seconds Burpees
20 seconds Wide Turnout Squats
20 seconds Mountain climbers
20 seconds Squat to calf raise, raising arms
20 seconds High Knee Raise with Bent Elbow Pulldown
20 seconds Side-side squats
30 second rest
SET #2 (2 minutes)
30 seconds Pushups
30 seconds Plank
30 seconds Bicycle
30 seconds Tricep Dips
30 second rest
Cool Down/Stretching – 5 min
Lay on your side knees bent and legs stacked, arms out in front of you resting straight and stacked. Lift one arm to ceiling, twist body over to other side, arm and head follows and arm rests down while body is twisted trying to keep both shoulders on ground. Hold for 10 seconds and return. Repeat twice on each side.
Lay on back lift one leg to the ceiling (other leg straight or bent with foot on ground) and circle ankle both directions, flex and point. Both sides 10 seconds each.
Lay on back, one leg to ceiling. With head down reach as high as you can and pull leg, as straight as you can,towards you hold for a sec, release and try and pull a little closer. Repeat 3 times both sides.
On your back, knees bent , feet flat, place an ankle on the opposite knee. Grab behind bottom leg and pull thigh towards chest. Switch sides.
On your stomach elbows by your side, palms down. Lift chest and head as you slide shoulder blades down your back in a slight arch. If it feels OK press into your palms and straighten our arms while your back gently arches deeper.
On stomach, bend knees under you and rest your bottom on your heels. You are facing down with arms extended in front of you first with palms down. Hold 5 seconds. Reach arms to left and hold 5 seconds then to the right. Come back to center. Turn palms up and draw elbows into the floor. (You are in Child’s Pose for my yogis.)
Sit up legs straight in front of you. Take right arm across chest. Left elbow bends and hand places tension behind right elbow and hold. Release the tension but keep the arm position and drop ear to right shoulder. Switch sides.
Drop chin to chest and turn each ear to floor. Lift head and drop ear to each shoulder.
Arms out to sides. Circle wrists, flex and point wrists, turn thumbs to ceiling and turn thumbs down to floor, with thumbs down reach both arms behind you and clasp hands, gently pull hands to floor and open chest.
Reach one arm up to the ceiling palm facing behind you, Bend at elbow. Other hand hold the elbow and pulls down gently and hold for 5 seconds each side.
Reach arms out to the side, up to the ceiling. Fold at the hips arms in front of you moving towards the floor and reach towards toes. Hold 5 seconds and roll up stacking your vertebra one at a time.
Bonus Meditation – 5 min
Sit or lay down comfortably for 5 minutes. Release any lasting tension. Breathe in through nose for a count of 5, hold for 5 and release air out your lips for 5. Repeat 5 times. Clear mind and focus on breathing or repeat a personal mantra, I AM affirmation or set an intention for the day.
YOU DID IT!
HAVE AN AMAZING, ENERGIZED DAY!