Welcome to Lean in 20, your go-to resource for quick, effective, and targeted strength workouts designed for busy women who want to build lean muscle, tone up, and feel strong in just 20 minutes. Whether you’re looking to improve upper body strength, sculpt your arms and back, or support your health during peri-menopause and menopause, this workout is perfect for you! Grab two dumbbells, and let’s get lifting!
🔥 Why Strength Training is Essential for Women
Strength training is about more than just aesthetics—it’s a game-changer for overall health. Regular resistance training helps:
✅ Boost metabolism – More muscle means your body burns more calories at rest 🔥
✅ Strengthen bones & joints – Reduces the risk of osteoporosis and improves mobility 🦴
✅ Improve posture & reduce aches – Stronger muscles support a healthy spine and prevent back pain 💪
✅ Manage menopause symptoms – Helps regulate hormones, reduce stress, and boost energy 🌿
💜 Workout Overview: Slow Strength HIIT 51 by Pure Energy Music – Triple Challenge
This Lift Lean workout is structured into 3-minute strength circuits, repeated on each side, with 10-second breaks between sets and a 30-second before the next round. The slow, controlled movements maximise time under tension to build lean, defined muscles while protecting your joints.
Set 1 – Complete all exercises then repeat on the other side
1️⃣ Single Arm Bicep Curl – 30s
👉 Stand tall, core engaged. Hold one dumbbell, curl it up towards your shoulder without swinging. Slowly lower with control.
2️⃣ Single Arm Shoulder Press – 30s
👉 Keep your wrist in line with your shoulder, press the dumbbell overhead, and lower with control. Avoid arching your back.
3️⃣ Single Arm Staggered Supinated Row – 30s
👉 Drop one leg back, and rest your forearm on the other knee to support yourself, keep your elbow tucked, and pull the dumbbell towards your ribs. Squeeze your shoulder blade at the top.
4️⃣ Single Arm Staggered Rear Delt Raise – 30s
👉 Same staggered position, keep your chest lifted and raise the dumbbell out to the side to target the rear delts.
5️⃣ 2 Dumbbells Front Raise into Snow Angels – 60s
👉 Raise both dumbbells forward, then sweep them around to the sides in a slow, controlled motion. Great for shoulder mobility!
Set 2 – Complete all exercises then repeat on the other side
1️⃣ Single Arm Bent Over Neutral Row – 30s
👉 Hinge at the hips, keep a neutral grip (palms towards the body), and pull the dumbbell towards your ribs.
2️⃣ Single Arm Tricep Kickback – 30s
👉 Keep your elbow high, extend the dumbbell back, and squeeze your tricep.
3️⃣ 2 Dumbbells Rhomboid Flies Standing – 30s
👉 With a slight forward lean, raise the dumbbells out to the sides, squeezing your shoulder blades together.
4️⃣ 2 Dumbbells Shoulder Press – 30s
👉 Engage your core, press both dumbbells overhead, and lower with control.
5️⃣ Single Arm Lateral Raise – 30s
👉 Lift the dumbbell out to the side, keeping a slight bend in your elbow.
6️⃣ Single Arm Upright Row – 30s
👉 Pull the dumbbell up towards your chest, keeping your elbow higher than your wrist.
🔥 Want more? Repeat both sets again for an extra shoulder burn!
Post-Workout Stretch
- Shoulder & arm circles
- Triceps stretch (reach one arm overhead and gently pull the elbow)
- Chest opener (clasp hands behind back and lift slightly)
- Back stretch (round your upper back and reach forward)
✨ Join the Revive Community! ✨
At Revive Fitness, we offer weekly strength training classes both online & in-person across Bristol (Whitchurch, Brislington, and Knowle)—helping women feel strong, confident, and empowered 💜
💬 What did you think of this workout? Drop a comment below and let’s get stronger together! 💜🔥
