Rave Video Link: Finally, a bone-building workout that I enjoy!

[Vintage VFer]

And it's FREE on YouTube!

WPT University Place: Strong Women, Strong Bones
https://www.youtube.com/watch?v=JbQZSGUmmjU

I can see where the presentation may not be everyone's cup of tea. But, it has all the exercises that are recommend. The instructor is calm and cues fairly well. The exercises are at a slow and controlled paced. Two sets of ten reps for most of them, so you can go heavy.

Total Workout Time: 68 Minutes

*Warm-Up
*Squats/Sumo Squats (2 sets 10 Reps)
Military Press (2 Sets 10 Reps)
Biceps Curls (2 Sets 10 Reps)
Wrist Curls (2 Sets 10 Reps)
Upper Back Rows (2 Sets 10 Reps)
Calf Raises/Toe Lifts (2 Sets 10 Reps)
*Pelvic Tilts/Glute Raises (2 Sets 10 Reps)
Prone 1 Arm/1Leg lifts (2 Sets 10 Reps)
Side Leg Lifts (2 Sets 10 Reps)
*Prone Chest Press/ Triceps (2 Sets 10 Reps)
Tandem Walk (2 Sets 10 Reps)
Tree Pose (2 minutes each side)
Stretch

*The warm-up is too short, so more is needed. I modify the squats into sumo squats. I modify the pelvic tilts into weighted glute raises. I add triceps exercises between chest presses.