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23-minute Metabolism Boost Workout for Menopausal Women
PBF Workouts•Dec 07, 2022
23-minute workout video. Cardio, HIIT, Strength. targeting Full Body, Core, Legs, Arms. medium intensity. helps with Weight Control / Fat Loss, Blood Sugar / Metabolism Control, Maintain General Health.
⏱️ Key Moments
Summary:The workout includes a combination of strength and cardio exercises aimed at boosting metabolism for menopausal women. It features a variety of movements targeting different muscle groups and emphasizes proper form and engagement.
🏃 Guide
This workout is designed specifically for menopausal women looking to boost their metabolism and manage weight effectively. It combines strength and cardio exercises to enhance overall health and vitality.
Benefits
Increased metabolic rate
Improved muscle strength
Step-by-Step Guide
1
Letter Ks + Bent Over Flys
Stand tall and form a 'K' with your arms while lifting one leg. Transition to bent over flys by hinging at the hips and raising dumbbells to the side, feeling engagement in your back.
2
Walking Stars + Squats
Step forward and back while raising arms overhead in a star shape. Follow with squats, ensuring knees track over toes, feeling the burn in your legs.
3
Punch Punch Kick + Deadlifts
Perform alternating punches and a kick across your body. Transition to deadlifts, keeping your back straight and hinging at the hips to engage the glutes.
4
Pretzel Tree Jacks + 3-Point Crunches
Jump while forming a tree pose with your legs. Follow with crunches, bringing elbows to knees, feeling the engagement in your core.
5
Double Knees + Peek a Boo Side Steps
Lift knees alternately while raising arms overhead. Transition to side steps, opening and closing elbows, engaging your core and back.
6
Butter Churns + Curtsy Front Punch
Churn your arms while stepping out to the side. Follow with a curtsy lunge and a front punch, ensuring proper form.
7
Letter Cs + Cross Body Crunches
Form a 'C' with your arms while standing. Transition to cross body crunches, feeling the engagement in your abs.
8
Reach Across Crunch + Sumo Xs
Reach across your body while crunching, then transition to sumo squats, feeling the stretch in your inner thighs.
9
Skiers + Overhead to High Knees
Jump side to side like skiing, then transition to high knees, feeling the cardio intensity.
Safety Notes
Consult a physician before starting any new exercise program, especially if you have conditions such as Osteoporosis or Chronic Back Pain.
Duration: 23m 45s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityMetabolic SyndromeHypertension
Therapeutic Goals
Weight Control / Fat LossBlood Sugar / Metabolism ControlMaintain General Health
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Osteoporosis
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body💪 Core💪 Legs💪 Arms
Category
CardioHIITStrength
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#23 min#half hour#Cardio#HIIT#Strength#intermediate#Dumbbells#Full Body#Core#Legs#Arms#medium