This is the perfect combination of workouts for 5 days, 3 days or 2 days. Based on how its split up you can follow along for 5 days, or rotate through the first 3 for a 3 day split, or do just the last two workouts for a 2 day workout week. Mix and match too!
If you are postnatal, this is still an awesome workout, we just recommend adding in our postnatal ab work in place of the prenatal abs.
5 Different Weekly Workouts…One Per Day
LEGS/SHOULDERS
4 x 15 Stationary lunge (on each side)
4 x 12 lateral raises
4 x 15 WS DB squats
4 x 10 overhead DB press
BACK/BICEPS
4 x 10 Lat Pull downs
4 x 10 1 arm DB Rows
4 x 10 RG Seated rows`
4 x 15 Preacher / machine curls
4 x 15 twisting d-bell curls
3 x 10 Hammer curls
CHEST/TRICEPS
4 x 12 Knee Pushups
4 x 10 Incline DB Press
4 x 15 Bench or machine dips
4 x 10 Seated Overhead DB press
4 x 10 kickbacks
LEGS
3x15 all sets for legs, superset 3x10 all sets for shoulders
Stationary lunges w/ overhead DB press (seated against bench)
Walking lunges w/DB front raises (alternate them)
WS Plie squat w/ DB upright rows
ALL UPPER BODY...
4 X 10 One arm DB row
w/ 4x10 incline
DB press
4 x 10 Cable rows
w/ 4x10 knee pushups
3 x 15 Bench dips
w/3x15 DB curls
3 x 10 Hammer DB curls
w/ single arm DB kickbacks
Cardio of choice for 30 minutes, preferable on all days.
Tags
The Hidden Link Between Cortisol & Progesterone Hormonal balance isn’t just about estrogen and progesterone—there’s another key player: cortisol. When cortisol levels are out of balance due to chronic stress, poor sleep, or blood sugar issues, progesterone production can suffer. This imbalance doesn’t just affect women in perimenopause—it can impact hormonal health at any age,
Read MoreWhy Perimenopause Triggers Anxiety & Depression Perimenopause is often an emotional rollercoaster, with unexpected waves of anxiety, depression, and mood swings. If you’ve been feeling more irritable, overwhelmed, or emotionally drained, you’re not alone. These shifts aren’t just “in your head”—they are deeply tied to hormonal fluctuations, brain chemistry changes, and lifestyle factors. Understanding what’s
Read MoreAre Your Hormones Holding You Back from Losing Weight? If you feel like you’re doing everything “right” but still struggling to lose weight, your hormones may be the missing piece for successful weight loss. Many women over 40 find that despite eating healthy and exercising, the scale won’t budge—or worse, weight seems to creep up
Read MoreIf you’re a busy woman over 40, juggling work, family, and everything in between, are you making the most common mistake when trying to lose weight? I know you don’t have time for guesswork when it comes to losing weight and keeping it off. Yet, so many women fall into the same weight loss mistake
Read More