👉 35 Minute WEIGHT LOSS Workout for Women Over 50, Total Body STRENGTH at Home 2021



Level THREE | ALL standing, NO jumping | DUMBBELLS | BURNS 250 – 275 calories

Has menopause (or perimenopause) got you wondering what happened to your body? You’re eating the same, you’re still working out, but suddenly you’ve put on some weight and your whole body is different!

I’ve got you, girlfriend.

If you want to lose weight over 50, cardio isn’t the answer anymore!

Our hormones are changing, and the cold, hard truth is that we’re losing muscle tone. That’s part of the reason we’re gaining fat – the more muscle you have, the more calories you’re burning every minute of every day. Less muscle tone = more fat from the same amount of calories you’ve always eaten.

Yikes! So, what’s a menopausal girl to do?

STRENGTH TRAINING.

Right here at home, with whatever dumbbells you have.
(Get my 3-pair set from Amazon with this affiliate link: https://amzn.to/2vkvMkg )

We’re building MUSCLE (which, by the way, is a slow process that needs regular practice, so be sure to come back to this workout at least once or twice a week!) to help our bodies burn fat. I’ve got a couple of complex exercises each for your UPPER BODY, LOWER BODY and ABS to make sure we get a full body burn.

And, we’re having some fun, too – I mean, have you met me? This is a no-repeat, no jumping, all standing, TOTAL BODY workout with me, your best (and most talkative!) fitness friend.

SET UP:
We’re doing approximately ten reps of each exercise. More or less.

WARM UP:
Arms Circles with High Knees
Arm Crossers with Booty Kickers
Welcome to My Homes

EXERCISES:
Delt Raises
High Curls
Letter Xs
Big Arm Side Shuffles (yes, there’s a tiny bit of cardio, too!)
Twisting Kicks
Reverse Lunges with Squats
Wide Leg Side Lunges
Bent Over Rear Leg Lifts
Booty Kicker Elbow Swings (yep, more cardio, but just a little!)
Grapevine with Side Kicks
Close Squat Twists
Oblique Crunches
Knees to Elbows

FINISHER:
Thrusters

COOL DOWN STRETCHING

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

// FOLLOW

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🌐 Website: http://pahlabfitness.com/

// RESOURCES

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// SUPPORT

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// PODCAST
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❤ Pahla B – your BEST fitness friend! ❤

42 thoughts on “👉 35 Minute WEIGHT LOSS Workout for Women Over 50, Total Body STRENGTH at Home 2021

  • December 22, 2020 at 10:54 am
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    Glad I found you with a little searching. Thank you for being so detailed and explaining so well. Your encouragement is great!

    Reply
  • December 22, 2020 at 10:54 am
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    I have been doing this workout three times a week since the start of the virus because the gyms were closed. I am enjoying it so much that I'm not returning to the gym. I'm hooked on this strength training. I'm in my 70s and find it so much better exercising in my own home.
    Thanks so much Pahla. I enjoy your company and your feline fur baby.

    Reply
  • December 22, 2020 at 10:54 am
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    I've been following Pahla for just about a year but never have not done this one till today. I was able to do the first part and the ending seated. Due to arthritic ankles, I can't stand for too long but I did do the lunges and squats standing and just took some 15 to 20 second breaks in between and it worked out fine. This one kicked my booty! I'll be feeling this one tomorrow. I love strength workouts more than cardio but I'm glad tomorrow is a cardio day! Great job on this one, Pahla! I'll be coming back to this one for sure!

    Reply
  • December 22, 2020 at 10:54 am
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    Amazing, straightforward strength. I switched between weights, so a great one for home where I have a variety. I appreciated the small amount of cardio in between sections, first to warm up the legs, then to shake then out! Rear leg lifts were a great challenge to keep it in the glutes: have to stay focused. Thank u!

    Reply
  • December 22, 2020 at 10:54 am
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    So proud of myself to work through this work out. Thank you Pahla for your super easy to follow work out.

    Reply
  • December 22, 2020 at 10:54 am
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    Thank you for this video Pahla! I am 44 with a bad knee trying to lose weight, after not exercising for over a year. I love your chatter, it makes it easier to exercise :-). You are so vibrant and fun, I am so glad I found you channel!

    Reply
  • December 22, 2020 at 10:54 am
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    You are totally correct that using weights and building muscles. Consistency is key!

    Reply
  • December 22, 2020 at 10:54 am
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    Hi Pahla, loving this workout – except for the abs work where we put our leg out to the side – As I do it I can feel and hear like a click? Any suggestions how to modify it as I'm sure that's not good for something?

    Reply
  • December 22, 2020 at 10:54 am
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    I had a little more gas in my tank and I LOVE upper body work, so I added on 3 extra upper body exercises at the end and extended my cool down a bit. I really enjoyed the short cardio bits thrown in to keep us moving and engaged. Thanks, Pahla!

    Reply
  • December 22, 2020 at 10:54 am
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    Thank you for all your explanation, answers all of my questions while we go through these challenging exercises. Feels amazing and empowering💪

    Reply
  • December 22, 2020 at 10:54 am
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    I love that you keep it simple, and talk the whole time. Your work-outs are safe and you are spot on with your information.

    Reply
  • December 22, 2020 at 10:54 am
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    Thank for helping me with these useful exercises. I just love the motivating presentation of your workout.
    Just great! Thanks from a grateful participant from Germany.

    Reply
  • December 22, 2020 at 10:54 am
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    How does a subscription work? I don’t really understand YouTube.

    Reply
  • December 22, 2020 at 10:54 am
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    Paula, I just today, May 13, 2020,discovered your video for seniors.Love it. I did go to a gym and worked with a trainer prior to all gyms closing. This made me feel that I could maintain my fitness level until [if] gyms open again. BTW I am 73 and altho my form want's fancy today I could do all the exercises.

    Reply
  • December 22, 2020 at 10:54 am
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    Have you ever been over weight or obese according to standards? I am so frustrated with YouTube because all the people in this category are primarily young girls who already have a decent metabolism, have never had kids, haven't gone through menopause, or dealt with hormones. I am not a fan of working at AT ALL. Just think about this: Did cavemen go through workout routines? No. They just kept active and mobile. No actual routine. They also ate only foods available to them by any means…and most foods they had no access to – starchy and sugary carbs. They didn't worry about or obsess over the amount of calories they took in per day as well as the macros. In addition…they didn't follow any recipes. We shouldn't have to kill ourselves in the gym just to look good. Everything is in our diets. I cannot be a vegetarian or a vegan. I tried it – end of story. I also don't want to be a drone or zombie who pays other people to provide things to me that do not work for me and then my money is wasted. I am just at a loss. Truly down and out.

    Reply
  • December 22, 2020 at 10:54 am
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    Upward rows like that are not good for the shoulder. I’m not trying to burst any bubbles, I’m so glad you make videos, but I’m not showing this one to my mom because those rows are not safe.

    Reply
  • December 22, 2020 at 10:54 am
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    Phala i love you but dont you ever STOP talking between sets and my goodness the slowness of movements plus all that talking i had to leave after 5 minutes

    Reply
  • December 22, 2020 at 10:54 am
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    Two days ago I attempted weights for the first time ever. What a fun workout! You made it look so easy. I sweat a bit but felt fine. The next day I couldńt move…
    Thank you for showing me that I need to do strenght training.
    I'm 50 years old and so happy I found your channel.😁

    Reply
  • December 22, 2020 at 10:54 am
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    Very fun… even when I could be eating a chocolate bunny! Happy Easter💜✝️🐣🌷

    Reply
  • December 22, 2020 at 10:54 am
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    That was a great workout, Pahla! Thank you for all you do to make them fun and strengthening!

    Reply

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