Resistance training helps us build strong muscle and bone tissue, and is great for us at every age. Not only does working against a load support our joints and improve our capability overall, it gives us the “toned” look that comes from sculpted muscle. Our muscle also supports our metabolic rate, making us more efficient fat burners.
If you’re in the menopause years (peri or post) it’s important to include resistance training as a regular part of your fitness routine to help prevent muscle and bone loss, and maintain your strength.
This workout is part of one of our popular challenges in Rock Your Life! We have a wide variety of resistance training programs including low impact challenges, challenges that include cardio as well, challenges that use no equipment, challenges that use home workout equipment (like what I’m doing today), and challenges that use heavier equipment like barbells.
Having a plan to follow helps you stay consistent and get stronger over time, and avoid plateaus, losing motivation or getting stuck! Plus, a balanced workout plan serves as a great focal point for your other health goals, and makes you more likely to eat better, pay more attention to your sleep, and the other habits we encourage in Rock Your Life.
Ready to enjoy this low impact strength workout with me? Let’s go!
Looking for a great training plan to help you stay on track? Join Rock Your Life!
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- Time saving options: Challenges of all time frames: 15-20, 20-25, 20-30, 25-35, 30-40, 35-45, 45+
- Equipment options: bodyweight challenges, home equipment challenges (dumbbells), heavier equipment challenges (barbells)
- Training options: High impact options, Low impact options, progressive options, beginner options, form review options, resistance training throughout (optimal for women!), yoga, mobility, barre, kickboxing, weight training, and more!
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Total Body Sculpt
Click to expand and see all workout move descriptions
Equipment: weighted objects, elevated surface
Format: perform each circuit for 3 rounds for suggested time/reps
1x:
Walking Plank to Slow Mountain Climber (1:00)
- Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and a flat back.
- Being mindful of maintaining a flat back and reducing the shifting of your pelvis, lower your left elbow down to the mat, followed by your right so that you end in an elbow plank position.
- Plant your right palm back on the mat, followed by your left palm; you are now back in your tall plank position.
- Perform a slow mountain climber by driving your right then left knee in towards your chest. Maintain a flat back, without lifting your hips, and keep your gaze neutral.
- Continue this sequence, alternating which side lowers and lifts first, continuing to check in on a braced core, neutral gaze, and flat back throughout this exercise.
- MOD: Perform this with your hands on an elevated surface.
Circuit 1:
Wall Sit 2-Way Curl (4-6)
- With a weighted object in each hand, place your back and shoulders against a wall, brace your core and bend your knees to 90 degrees.
- Holding this position with your palms facing out, bend at the elbows to curl the weights up to shoulder height. Lower back to starting position.
- Rotate the weights so that your palms are facing each other and bend at the elbows for a hammer curl.
- Be mindful that you’re keeping your elbows in at your ribcage for the duration of each curl.
- Repeat the 2-way curl for your max reps.
Bird Dog Row (8-12)
- Begin in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and a flat back with your core braced.
- With a weighted object within reach of your right hand, extend your straight left leg off of the mat, squeezing the glute, keeping your core braced and hips level.
- Grab the weighted object with your right hand and, keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
- Slowly return your right arm back down and repeat for your max reps.
- Switch sides and repeat.
- MOD: Keep the toes of the extended leg on the mat.
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Circuit 2:
Single Leg Squat to Box (8-12 each side)
- Holding a weighted object in each hand, begin standing in front of an elevated surface no taller than knee height with your core braced, chest upright, and feet hip width apart.
- Keeping your hips level, lift your right foot off of the mat and sit back to the elevated surface.
- Driving through your left heel – but with your whole foot planted – come back to standing.
- Be mindful that your left knee is tracking in line with your toes and you are maintaining an upright chest.
- Repeat for your max reps, switch sides and match rep count.
- MOD: Practice this move without weighted objects and near a wall to hold on to and help with balance.
- MOD 2: Practice a squat to box with both feet planted.
Sumo Deadlifts (8-12)
- Dumbbells: Begin by standing in a wide sumo stance, toes angled out, core braced and shoulders back and down (as if they were against a wall) holding your dumbbells in front of your thighs. Send your hips back as you bend the knees, bringing the weights down along your shins.
- Barbell: With your barbell loaded, stand in a wide sumo stance with the bar grazing your shins. Send your hips back, bending the knees and grip your bar inside your legs. Brace your core and keep your shoulders back.
- Set up: Create a feeling of full body tension by slightly pulling on the weight (without lifting), bracing your core, engaging between the shoulder blades, and pressing your heels into the mat to engage your glutes.
- Powerfully drive through the glutes to stand, keeping your weighted bar or dumbbells in close to your body at all times, not letting them float out.
- Come back down as you came up, keeping your weighted objects touching your legs.
- Repeat for your max reps.
Walking Plank to Slow Mountain Climber (0:30)
- Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and a flat back.
- Being mindful of maintaining a flat back and reducing the shifting of your pelvis, lower your left elbow down to the mat, followed by your right so that you end in an elbow plank position.
- Plant your right palm back on the mat, followed by your left palm; you are now back in your tall plank position.
- Perform a slow mountain climber by driving your right then left knee in towards your chest. Maintain a flat back, without lifting your hips, and keep your gaze neutral.
- Continue this sequence, alternating which side lowers and lifts first, continuing to check in on a braced core, neutral gaze, and flat back throughout this exercise.
- MOD: Perform this with your hands on an elevated surface.
Great job taking the time and energy to invest in yourself and your health! I hope you enjoyed today’s workout and let me know what you thought of it in the comments below.
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