MenoMagic

A 4-week plan to help women who are in pre or post-menopause!

We will build muscle, improve balance and stability, increase metabolism, de-stress, and create a consistent home workout schedule. This is a five-day-a-week program with scheduled walks each day. Please watch the intro video for recommendations regarding this program!

Equipment needed: 1 set of light and 1 set of heavier dumbbells, 12-inch resistance bands, a small Pilates ball, and optional yoga blocks

This plan includes a 37-page Menomagic nutritional guide!

You can download or print to help you shed fat! Click “PRINTOUT” to print this guide.

Let’s do this!

Remember to join the private Facebook group for support and accountability!

Printout
Equipment List
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Week 1
Week 1
Day 1 • Week 1
Magic 8
34 Min
unwatched
NEW! Full Body Yoga Sculpt Workout! Please choose a weight that reflects your current fitness level. If you are a beginner or it is the first time doing a yoga sculpt class, use light weight 1-3 pounds. If you are advanced, or want more of a burn, use 5-8 pounds! Remember to find time today to add in your 20-30 minute walk.
Day 2 • Week 1
Locked and Loaded
30 min
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Are you ready to get locked and loaded? This upper body workout will have your muscles burning! All you need are some dumbells and a light to medium resistance band. Enjoy! Remember to find time today to add in your 20-30 minute walk.
Day 3 • Week 1
Leg Pump
30 min
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Are you ready for 30 minute lower body killer workout?! This class will have your legs on fire - in the best way possible! Grab a set of light and heavy dumbbells, and let's go, team! Remember to find time today to add in your 20-30 minute walk.
Day 4 • Week 1
Rest Day
Today is your rest day; don't forget to get in a 30-45 minute walk.
Day 5 • Week 1
Empowered Practice
42 min
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Today's Power Yoga class will make you feel empowered in your body and mind! Grab two yoga blocks and meet me on your mat! Remember to find time today to add in your 20-30 minute walk.
Day 6 • Week 1
Moon Phases
33 Min
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This gentle yoga practice will help you feel amazing in both body and mind. This class has a wonderful blend of restorative twists and hip-opening yoga poses. Enjoy! Remember to find time today to add in your 20-30 minute walk.
Day 7 • Week 1
Rest Day
Today is your rest day; don't forget to get in a 30-45 minute walk.
Week 2
Week 2
Day 1 • Week 2
Locked Down
35 Min
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This fun class combines traditional strength training with Pilates! You will need a set of dumbells and optional yoga blocks for today’s class. Remember to find time today to add in your 20-30 minute walk.
Day 2 • Week 2
Guns Blazing
30 Min
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NEW! Time to work those guns! Grab some heavy dumbells, and let's work our upper body! Enjoy this fun, effective strength-building class! Remember to find time today to add in your 20-30 minute walk.
Day 3 • Week 2
Legendary Legs
33 Min
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Get ready for an excellent lower-body dumbbell workout! We will combine traditional strength training exercises with Pilates-inspired movements to build muscle in our legs and core. Equipment needed: dumbbells, optional yoga blocks. To experience this class with no background music, click here.
Day 4 • Week 2
Rest Day
Today is your rest day; don't forget to get in a 30-45 minute walk.
Day 5 • Week 2
Energize & Let Go
40 min
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This 40 minute fusion practice will leave you feeling lighter and brighter! Let's energize! Remember to find time today to add in your 20-30 minute walk.
Day 6 • Week 2
Combat Stress
42 min
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Today's restorative yoga practice is to help you combat stress, stretch your body, and calm your nervous system. You might want yoga blocks and/or a pillow for today's practice. Enjoy! Remember to find time today to add in your 20-30 minute walk.
Day 7 • Week 2
Rest Day
Today is your rest day; don't forget to get in a 30-45 minute walk.
Week 3
Week 3
Day 1 • Week 3
Pump and Flow
33 min
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Today's yoga sculpt class works the entire body using a set of light to heavy dumbells. Don't be afraid to go heavy with your weight! I used my 5lbs dumbells but could have gone up to 8 or 10lbs on the standing exercises. If you are a beginner, please use light or no weight. You will also want two yoga blocks for this class. Remember to find time today to add in your 20-30 minute walk.
Day 2 • Week 3
Mighty Muscles
35 Min
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I hope you are ready for some mighty muscles! This upper body circuit workout will have your arms on fire! Grab your dumbbells, and let's go! Remember to find time today to add in your 20-30 minute walk.
Day 3 • Week 3
Lava Legs & Abs Ablaze
40 Min
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Today's Pilates Mat workout is pure fire! Our legs will feel like lava, and our abs will be blazing hot! This class requires a resistance band and the Pilates small ball. Remember to find time today to add in your 20-30 minute walk.
Day 4 • Week 3
Rest Day
Today is your rest day; don't forget to get in a 30-45 minute walk.
Day 5 • Week 3
Ignite Your Light
42 Min
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NEW! Join me for this beautiful fusion class mixing Tai Chi, Pilates, and Yoga! This class will strengthen and stretch your muscles and help you de-stress and calm the nervous system. Enjoy! Remember to find time today to add in your 20-30 minute walk.
Day 6 • Week 3
Down Shift
34 min
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Today's yoga practice will not only help you stretch out your body, but it will also help you down-regulate your nervous system. Grab a large pillow and two yoga blocks. Enjoy! Remember to find time today to add in your 20-30 minute walk.
Day 7 • Week 3
Rest Day
Today is your rest day; don't forget to get in a 30-45 minute walk.
Week 4
Week 4
Day 1 • Week 4
Shape Escape
40 Min
unwatched
Grab dumbells, and let's practice! This week, try to go a little heavier on your weight selection but remember to listen to your body! This Yoga sculpt class will use unilateral training to help us shape our muscles and work our core. Remember to find time today to add in your 20-30 minute walk.
Day 2 • Week 4
Atomic Arms
34 Min
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NEW! Are you ready to build some muscle? Let's get strong with this excellent upper body workout! You will need some light to heavy weights for this class. Don't be afraid to go heavy! Remember to find time today to add in your 20-30 minute walk.
Day 3 • Week 4
Torch Your Tush
34 min
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I have an excellent Pilates resistance band workout that will leave your tush feeling TORCHED! 🔥 You will want a heavy-duty chair or couch for today's workout. Enjoy! Remember to find time today to add in your 20-30 minute walk.
Day 4 • Week 4
Rest Day
Today is your rest day; don't forget to get in a 30-45 minute walk.
Day 5 • Week 4
Synergy Energy
48 Min
unwatched
This beautiful fusion class mixes tai chi, yoga, and Pilates to give us a great full-body workout. You will feel amazing after this class! Enjoy! Remember to find time today to add in your 20-30 minute walk.
Day 6 • Week 4
Be Present
27 min
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Today's restorative class will help you be present in your mind and body. Although this practice is restorative, we will challenge our active end-range flexibility through dynamic movements and powerful yoga postures like triangle and half moon. You will need two foam yoga blocks for this class. Enjoy! Remember to find time today to add in your 20-30 minute walk.
Day 7 • Week 4
Rest Day
Today is your rest day; don't forget to get in a 30-45 minute walk.

How was your experience?

58 Reviews
  1. Nataliya:
    9 months ago
    Wow, this is such a wonderful program. I am doing every workout and walk consistently und I feel strong, empowered and energized. Thank you so much, Kerri, for this excellently curated program, that makes you want more.
  2. EMILY:
    9 months ago
    Wonderful! I work at a school and have very intense days helping autistic kids. Soooooo good at bringing me back to calmness. I am so excited to do flex appeal next!
  3. Anissa:
    9 months ago
    AMAZING! Finally a a program that motivates me continually to train from home! thank you for this
  4. Kim:
    9 months ago
    i can't believe i'm done now on to the next thank you so much this has been great
  5. Barbara:
    9 months ago
    5 Star loved it, definetely 5 Star on the february challenge ❤️
  6. Jaia:
    10 months ago
    Great program! Loved the way the classes were organized each week. Thank you, Kerri!
  7. Karlee Koenig:
    10 months ago
    I really enjoyed this program. It was a great mix of light strength training, yoga and Pilates.
    • Kerri:
      10 months ago
      I'm so happy to hear that! Thank you, Karlee!
      • Nitza:
        9 months ago
        This was amazing! Thank you Kerri for all the work to create such a program. Looking forward to the next challenge.
      • Kerri:
        9 months ago
        Thank you so much, Nitza!