Build & Burn (Gold)

Created: July 2025

Equipment: Light Dumbbells, Medium to Heavy Dumbbells, Mat

It’s time to Build & Burn! This 28-day fitness calendar is designed specifically for women in their menopause years—when building strength and preserving muscle mass is more important than ever. Build & Burn is all about lifting heavy, moving with intention, and staying consistent. You’ll focus on strength training workouts that challenge your muscles with slow, controlled movements using heavier dumbbells—because muscle is your metabolism’s best friend!

We’ve handpicked some of our most effective strength workouts to help you build lean muscle and burn fat, including Standing Strength, Unilateral Strength, and our favorite Slow and Strong Workouts! And because recovery is just as important, this calendar also includes ADORs (Active Days of Rest) like yoga, stretching, and walking workouts to give your body the balance it needs.

This calendar is a fun, empowering way to train smarter—not just harder—and feel strong, capable, and confident in your body. Let’s lift heavy, recover well, and remind ourselves that strength is the goal. Let’s go, Team! 💪