20-Min PHA Strength for Menopause 💪 Upper & Lower Body Circuit to Boost Heart & Muscle скачать в хорошем качестве

20-Min PHA Strength for Menopause 💪 Upper & Lower Body Circuit to Boost Heart & Muscle

This 20-minute PHA (Peripheral Heart Action) workout is designed for midlife and menopause to help you build muscle strength while keeping your heart rate elevated. We’ll alternate between upper and lower body strength moves, creating a steady cardio effect without traditional cardio. This format supports bone health, muscle tone, and cardiovascular fitness—all key in menopause. Grab your dumbbells and let’s train smart, sweat steady, and feel strong from head to toe! I used 10 lb (4.5 kg) weights for this workout. 💗 Join StrongHER Together, my private community for women navigating perimenopause and menopause who are ready to take control of their health, build strength and feel their best. 👉 https://getfitwithashley.com/strongher Please consider donating if you love my channel ~ Thank you! 👉 https://getfitwithashley.com/donate 💜 Brought to you with love by Ashley, Bo & Trixie 💚 Workout Format: Each move is 30 seconds followed by 10 seconds of rest 2 Rounds 🧡 Exercises: 1. Arnold Press 2. Squat Step Out 3. Narrow Row 4. Dead Lift 5. Overhead Tricep Press 6. Side Lunge 7. Upright Row 8. Front Lunge 9. Lateral Raise 10. Heel Lift 11. Circular Curl 12. Chair Squat 💛 getfitwithashley.com Full Workout Explanation: https://getfitwithashley.com/20-minut... My mat: https://amzn.to/3SAxhlv My light weights: https://amzn.to/3OUAqN3 My heavy weights: https://amzn.to/3HH2O09 --- 00:00 Intro 00:47 Introduction 01:07 Warmup 04:05 Arnold Press 04:45 Squat Step Out 05:25 Narrow Row 06:05 Dead Lift 06:45 Overhead Tricep Press 07:25 Side Lunge 08:05 Upright Row 08:45 Front Lunge 09:25 Lateral Raise 10:05 Heel Lift 10:45 Circular Curl 11:25 Chair Squat 11:57 BREAK 13:05 Arnold Press 13:45 Squat Step Out 14:25 Narrow Row 15:05 Dead Lift 15:45 Overhead Tricep Press 16:25 Side Lunge 17:05 Upright Row 17:45 Front Lunge 18:25 Lateral Raise 19:05 Heel Lift 19:45 Circular Curl 20:25 Chair Squat 21:07 DONE! Cooldown 23:38 Finished! Thank you.