Build strength, boost metabolism & feel powerful in your body again — without burnout
Let’s get real — weight loss after 45 looks different.
Hormones shift. Energy changes. Stress hits harder.
But you’re not broken. You don’t need to starve, sprint, or suffer.
You need muscle. Mindfulness. And movement that actually feels good.
This Power Hour Flow was built specifically for women 45 and up who want to:
- Boost lean muscle mass
- Support hormonal balance
- Rev their metabolism without wrecking their joints
- And feel strong again — inside and out
🕰️ Total Time: 60 Minutes
You’ll need:
- Yoga mat
- 2 blocks or sturdy books
- Optional: light hand weights or resistance band
- Water, towel, and a strong playlist
🔥 PHASE 1: Joint Warm-Up & Core Connection (10 min)
1. Cat-Cow + Barrel Rolls – 2 min
Spinal mobility + gentle core awakening.
2. Bird Dog (Hold + Pulse) – 2 min
Lift opposite arm/leg and hold for 5 breaths, then pulse for 5.
Engage glutes and abdominals.
3. Chair Pose with Heel Lifts – 2 min
Hold for 5 breaths, then lift and lower heels 10x.
4. Standing Twist Crunches – 2 min
From standing, twist knee to opposite elbow slowly. Great for core + balance.
5. Mountain Pose with Box Breathing – 2 min
Ground down, connect with breath (inhale 4, hold 4, exhale 4, hold 4).
💪 PHASE 2: Strength Circuit A – Lower Body + Glutes (15 min)
Repeat each set 2x. Move slowly and with control.
6. Crescent Lunge with Cactus Arms – 1 min per side
Pulse down for 8, then hold 5 breaths. Glutes fired, core strong.
7. Goddess Squat with Arm Pulses – 2 min
Hold squat and pulse arms overhead for 10, then in cactus for 10.
8. Warrior II to Side Angle (Hold & Flow) – 2 min per side
Hold each pose for 5 breaths, then flow between them slowly.
9. Chair Pose to Standing Leg Lift – 2 min
From chair, lift one leg and hold. Balancing glute burn!
🔁 PHASE 3: Strength Circuit B – Upper Body + Core (15 min)
Optional: Add light weights or resistance band for more intensity.
10. Plank to Down Dog Waves – 2 min
Inhale to plank, exhale to down dog. Slow and steady.
11. Side Plank with Leg Tap (Knee Down Option) – 1 min per side
Lift top leg and tap in front and behind. Hello obliques!
12. Boat Pose with Twists – 2 min
Hold for 3 breaths, then twist side to side (elbow toward opposite knee).
13. Bridge Pose with Marching Feet – 2 min
Hold hips high, march feet in place slowly. Glutes + hamstrings.
🧘♀️ PHASE 4: Fatigue-Resistant Flow (10 min)
Combines everything we’ve built into a smooth but strong standing sequence.
14. Flow Sequence
- Chair → Twist → Standing Leg Lift
- Crescent → Warrior III (Hands to Heart)
- Step back → Goddess Squat → Heel Lifts
- Forward Fold → Half Lift → Rise to Mountain
Repeat 2x each side with intentional breath.
🌿 PHASE 5: Recovery & Cool Down (10 min)
15. Low Lunge + Quad Stretch – 1 min per side
Support the back knee with a blanket.
16. Supine Figure Four – 1 min per side
Release hips and glutes.
17. Legs Up the Wall or Reclined Butterfly – 3–4 min
Let the nervous system reset. Breathe slowly.
18. Savasana with Mantra (Optional) – 2–3 min
Repeat silently: “I am strong. I am healing. I am whole.”
💬 Final Thoughts: Strong Over 45 Is Powerful
This is where the magic happens — not in crash diets or endless cardio, but in building the strength that supports fat loss, hormone balance, and real-life energy.
This Power Hour flow doesn’t just build lean muscle.
It builds confidence, consistency, and resilience — so you can feel better in your body long after you leave the mat.
Thanks For Supporting My Blog & Growing Family!
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