20-Min Unilateral Strength for Menopause 💪💪 | Full Body Dumbbell Workout

This 20-minute full body strength workout is designed specifically for menopause and midlife women looking to build balanced muscle, improve coordination, and support bone health. We’ll train one side at a time using a single dumbbell, which helps target imbalances, activate your core, and strengthen joints. With no repeats and a smart, functional flow, this session delivers effective results without overloading your body. Strong, steady, and focused. I used 15 lb (6.8 kg), 20 lb (9.1 kg) and 25 lb (11.3 kg) dumbbells. 💗 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: 40 seconds work + 20 seconds rest 🧡 Exercises: 1. Reverse Lunge + Front Lunge + Overhead Press (L) 2. Split Stance Dead Lift + Upright Row (L) 3. Side Lunge + Narrow Row (L) 4. Curtsy Lunge + Hammer Curl (L) 5. Swivel Lunge + Swing Thru (L) 6. Sit Up (L) 7. Half Hip Twist (L) 8. Pushup + Row (L) Repeat 1-8 on (R) 17. Kettlebell Swing (1 minute) 💛 getfitwithashley.com Full Workout Explanation: http://getfitwithashley.com/20-minute... My mat: https://amzn.to/3SAxhlv My light weights: https://amzn.to/3OUAqN3 My heavy weights: https://amzn.to/3HH2O09 -- 00:00 - Start 00:52 - Introduction 01:20 - Warmup 04:18 - Reverse Lunge + Front Lunge + Overhead Press (L) 05:17 - Split Stance Dead Lift + Upright Row (L) 06:17 - Side Lunge + Narrow Row (L) 07:17 - Curtsy Lunge + Hammer Curl (L) 08:17 - Swivel Lunge + Swing Thru (L) 09:17 - Sit Up (L) 10:17 - Half Hip Twist (L) 11:17 - Pushup + Row (L) 12:17 - Reverse Lunge + Front Lunge + Overhead Press (R) 13:17 - Split Stance Dead Lift + Upright Row (R) 14:17 - Side Lunge + Narrow Row (R) 15:17 - Swivel Lunge + Swing Thru (R) 16:17 - Half Hip Twist (R) 17:17 - Sit Up (R) 18:17 - Pushup + Row (R) 19:17 - Kettlebell Swing 20:19 - DONE! Cooldown 22:03 - Finished! Thank you.