👉 20 Minute WEIGHT LOSS Weights Workout for Women over 50 ⚡️ Pahla B Fitness 2021



ALL levels | ALL standing, NO cardio | DUMBBELLS | BURN 75 – 100 calories | MODERATE day demonstrated | INCLUDES warm up + cool down

One of the best additions to your WEIGHT LOSS routine for women over 50 is to include a WEIGHTS workout in your weekly exercise plan!

How does that work when we don’t burn very many calories? Oh, Killer B, I’m gonna tell you *all* about it while we get STRONG today!

For more information about weight loss over 50, be sure to download your FREE copy of Weight Loss Over 50 here: https://pahlabfitness.com/weight-loss-over-50/

Exercise is good for so many other reasons than calorie burning! This strength workout is helping you:

💪 Change your muscle shape and tone
🦴 Build bone density
🤸‍♀️ Improve your balance
🧜‍♀️ Increase your core strength
🧠 Build your brain-body connection and proprioception

This translates in “real life” to skills like fall prevention and being able to carry the groceries in from the car, as well as getting up easily from sitting, playing with your grandkids, and having less risk of breaking bones.

SET UP:
Interval timer is set for a generous minute and a half for each exercise (including the warm up); complete each exercise for one interval on each side

WARM UP

EXERCISES:
Step Out Squat to Press Up
Front Kick Side Raise
Front Raise Back Kick
Wide Open High Knees
Drinky Bird Flys (left side) and Rows (right side)

FINISHER:
Sideways Star Bursts

COOL DOWN STRETCHING

😅 EXTENDED COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/

// RESOURCES

📆 WORKOUT PROGRAMS ➭ http://bit.ly/KBWorkoutPrograms
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🛒 MY FAVES FROM AMAZON ➭ http://bit.ly/KBamazon

// SUPPORT

🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness
😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

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❤ Pahla B – your BEST fitness friend! ❤

46 thoughts on “👉 20 Minute WEIGHT LOSS Weights Workout for Women over 50 ⚡️ Pahla B Fitness 2021

  • December 30, 2020 at 12:32 pm
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    I keep coming back to this one on moderate days – especially when I have my housecleaning workout still to come for the day! I love, love, love that it's SHORT & effective! <3

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  • December 30, 2020 at 12:32 pm
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    This was a challenge and enough! Thanks Pahla for reminding us that moderation is good!

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  • December 30, 2020 at 12:32 pm
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    I have been using your workouts on the stability ball. Are you going to do any more of them? I find them very beneficial. Please!!!

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  • December 30, 2020 at 12:32 pm
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    Hey, Pahla. I was in the mood for strength tonight and did this one once again. Question for you: For some reason, my lower back hurts slightly when I do moves like drinkies. I'm sure I'm compensating and need to use other muscles. Any advice on how to do that? I used only three pound weights, so I'm guessing that too-heavy of dumbbells isn't the problem. Thanks for anything you can tell me.

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  • December 30, 2020 at 12:32 pm
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    Oh, those drinky birds!!!! Will I ever master them? I'll keep trying! Thanks for another great workout, Pahla!

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  • December 30, 2020 at 12:32 pm
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    Thank you Pahla for your workouts and videos. I have been doing your workouts along with other workouts for a while and i love them as they are short and effective when I am rushed for time!

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  • December 30, 2020 at 12:32 pm
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    I've been working out with you since February, and I feel like it's just now that I'm able to continue with moderation instead of overworking and then feeling bad for a few days afterward. I really appreciate your constantly talking about moderation, thank you!

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  • December 30, 2020 at 12:32 pm
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    I feel really good after doing this workout. I particularly liked the drinkie bird raises 🙂 fly like an eagle! Thanks for making my day even better again!

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  • December 30, 2020 at 12:32 pm
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    This was an awesome workout. Challenging and enjoyable. Thank you Pahla!

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  • December 30, 2020 at 12:32 pm
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    The high volume of one-legged work really challenged my balance AND my ankle and calf strength: I loved it!

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  • December 30, 2020 at 12:32 pm
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    One of my favorites! Tried to not put my other foot down for more core work. It's ONLY because you have helped me for SO long with balance that I could even attempt it! Body weight only and still sweat! SFG!

    Reply
  • December 30, 2020 at 12:32 pm
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    For someone whose parent fell multiple times that greatly impacted quality of life, balance work is no small thing. I try to do a little balancing every day. It truly can be a lifesaver. Thank you, Pahla, for another great workout.

    Reply
  • December 30, 2020 at 12:32 pm
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    Hola, recién conozco tu página y lamentablemente no sé Inglés, no puedes poner traducción? 😥

    Reply
  • December 30, 2020 at 12:32 pm
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    My Corona days r much healthier w u thank u so much. Lots of love from Australia xxx 💜🥰

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  • December 30, 2020 at 12:32 pm
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    I used today as a push day. I paired this with the Full Body Workout that you have for Day 1 of the mini challenge this week. I did Day 1 first and then followed it with this one. It was a sweaty workout. I could feel the sweat rolling down my back by the time I was done. It is beautiful outside, so I am now going to call this portion of my day complete and get outside and have a cup of coffee. I hope that you have a beautiful day as well.

    Reply
  • December 30, 2020 at 12:32 pm
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    Hi Phala, Thanks again for a great work out!! I wondered if you have something that shows exactly what it should look like when you pull your core in as well as your belly button? Thanks

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  • December 30, 2020 at 12:32 pm
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    Thank you! hard for me to get into "moderate" mode, loved some new (to me) moves.

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  • December 30, 2020 at 12:32 pm
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    As a fellow middle-ager, thank u for all the information you’re providing while keeping us sweating! 😅 💪

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  • December 30, 2020 at 12:32 pm
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    I'm 47 years Young and in the menopause, and your workouts are really perfect for my changes. Thanks, you make me happy.😘

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  • December 30, 2020 at 12:32 pm
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    This was an especially good one. I like the longer intervals and being more intentional about form. Plus done in under 25 minutes! Thank you for all the wonderful fitness for women videos, Pahla. You are helping so many of us get through the quarantine.

    Reply
  • December 30, 2020 at 12:32 pm
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    I LOVED IT!!! This was an awesome workout. I adore Balance work, and it was an unexpected gift that made the weights portion oh so much more challenging. I was working on form, holding a pose without breaking my neck, and lifting the weights. It really was a perfect workout for the day.

    Reply
  • December 30, 2020 at 12:32 pm
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    My first thought when I saw this was…yayyy no shoes 👟. I love strength workouts and for some odd reason I love your finishers 😆

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  • December 30, 2020 at 12:32 pm
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    I am beyond grateful that I found you..(I'm tearing up) .. I'm disabled and I can do your workouts. I have to add or change a few different things. I have no movement in my right ankle. Dr wants to amputate my foot.. I'm wearing a brace that keeps me from any movement. I had 1,000lbs rollover my feet..BUT I can do your workouts. Ive been doing them for 3 days now.. I already feel better. I'm using muscles I completely forgot I had..😊 This pandemic has is so stressful but I have you now … Thank you. Thank you. Thank you.. I'm 53yrs young and look forward to tomorrow .. !

    Reply
  • December 30, 2020 at 12:32 pm
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    "Exercise should be a treat for your body."  Great advice, Pahla.  I enjoyed this one, as always.

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  • December 30, 2020 at 12:32 pm
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    I always think I need that fast and hard cardio and weights…I am becoming a believer that this type of workout is just as if not more effective. I loved this one!!! Planning to make this a regular!!❤

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  • December 30, 2020 at 12:32 pm
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    I love this! I always learn something new each workout.

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  • December 30, 2020 at 12:32 pm
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    I really enjoyed this workout, Pahla…It was different and balance-challenging~!

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  • December 30, 2020 at 12:32 pm
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    Thanks, works for moderate day❤️ glad to do. Love the mindset (hard to change) and not killing my self with heavy weight and cardio … I need practice on my drinky bird 🤦‍♀️ very shaky!

    Reply

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