22/10/2026
There are 10 weeks left in 2026. Let’s use them to get stronger 💪 💪
Starting today, I’m sharing at-home strength workouts every week until the end of the year. No gym, no equipment. Just a mat and a chair.
Week 1, Day 1 is lower body.
Why start here? In perimenopause, falling oestrogen speeds up the loss of muscle and bone. Your legs and glutes are your biggest muscles, and keeping them strong is what keeps stairs, getting up off the floor and staying steady on your feet easy for decades to come.
How to do it:
→ Warm up with the 5 moves on slide 3
→ Do the 6 moves in order. That’s one round.
→ Start with 2 rounds of 10 reps each. Build to 3 rounds of 12.
→ Finish with the cool-down. Please don’t skip it. Slow stretches and long exhales tell your nervous system the work is done, so your body can recover and rebuild.
The squat, lunge and calf raise each have an easier option using a chair. Use them for as long as you need. Strength builds steadily when your form is solid.
Save this so it’s ready for your next session, and comment “IN” if you’re joining me for the next 10 weeks.
noequipmentworkout
