Focus
Full Body Connect: Integrated Strength
Bone density / resistance
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Build Your Base: Strong Legs & Core Foundations
Bone density / resistance
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Power & Agility: Responsive Body
Bone density / resistance
Full-body heavy strength session: squat, deadlift, press and row for 3-6 heavy reps with long rest, then a loaded carry and bone-loading hops. This is the work that maintains muscle, bone and power as hormones shift.
View session →Dynamic Resilience: Full Body Impact
Bone density / resistance
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Radiant Core: Whole Body Connection
Bone density / resistance
Heavy, loaded core work \u2014 bracing under real load rather than endless reps. Builds true trunk strength that transfers to lifting, posture, and bone health.
View session →Gentle Rejuvenation Full Body Workout
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Restorative Strength for Your Inner Spring
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Nourishing Full Body Flow During Menstruation
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Mindful Movement for Menstruation
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Blooming Bod: Full Body Connection
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Lift: Core & Power Focus
Full body strength
Heavy, loaded core work \u2014 bracing under real load rather than endless reps. Builds true trunk strength that transfers to lifting, posture, and bone health. New to lifting? Spend your first three weeks learning each lift at a light weight before going heavy. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Flow: Gentle Full Body Build
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. New to lifting? Spend your first three weeks learning each lift at a light weight before going heavy. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Awakening Energy: Full Body Exploration
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Foundation Flow
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Uplifting Flow: Sculpt & Connect
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Rejuvenate & Strengthen: Mindful Movement
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Energetic Ascent: Power & Flow
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Dynamic Vitality Catalyst
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Radiant Resiliency Flow
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Full Bloom Power
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Ovulatory Ascent
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.
View session →Heavy Lifts: Bone Density & Strength
Heavy compound strength — bone density focus
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Foundation Fix: Grounded Glutes & Thighs
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Leg Lines & Balanced Body Love
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Rise & Thrive: Leg Day Essentials
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Glute Gratitude Flow
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Foundation & Flow Legs
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Lower Body Resilience & Rhythm
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Powerful Pelvis Pulse
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Strong Foundations: Lower Body Power
Lower body strength
Heavy lower-body strength: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.
View session →Opening Paths: Chest & Arms
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Gentle Power: Shoulders & Back
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Connected Strength: Full Upper Body Flow
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Upper Body Sculpt & Flow
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Shoulder Radiance Flow
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Power & Reach Upper Body
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
View session →Upper Body & Balance: Dynamic Resilience
Upper body strength
Heavy upper-body strength: low-rep, high-load pressing and pulling. Builds bone density in the spine, shoulders, and wrists where fracture risk rises post-menopause.
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