πŸ‘‰ 40 Minute KNEE FRIENDLY Cardio + Weights Workout for Women over 50 2021



Level THREE | ALL standing, NO jumping, NO squats | DUMBBELLS | BURN 275 – 300 calories

Looking for full body, fat burning cardio AND a total body strength session with weights in a super fun, effective and KNEE-FRIENDLY workout? Yes, please!

My friends, we’re starting this routine by focusing on heart health, with non-stop cardio endurance work that’s tough (in a good way, of course) on your heart and lungs, but easy on your knees and other joints.

Then we’ve got body-shaping strength work with weights that’s fantastic for improving your bone health, muscle strength and balance.

This workout is particularly beneficial for women over 50, because it helps with:
πŸ‘ Fall prevention
πŸ‘ Menopause symptom relief
πŸ‘ Coordination and Proprioception
πŸ‘ Weight Loss
πŸ‘ Osteoporosis prevention, and
πŸ‘ Core strength

And?

It’s really FUN with the chatty, friendly company of your best fitness friend! πŸ˜… Enjoy!

SET UP:
The handy-dandy Gymboss is set for 40-second intervals with NO rest; repeat each circuit twice

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

EXERCISES:
Cardio Circuit:
Kick Jacks
Double Knees
Forward Hinge Arm Flappers
Modified Jacks
Toy Soldiers
Rainbow Jacks
Big Arm Side Shuffles
Inside Touch Jacks
Punch Punch Kick
Reach Across Crunch
Drinky Bird Jacks

Strength Circuit:
Front Raise / Side Raise
High Knee Twists
Drinky Bird Flys
High Hand Side Bends
Drinky Bird Triceps Pull Backs
Overhead Side Crunches
Curtsy Tap Twists
Wide Open Stepbacks
Overhead Front Kicks
Front Punch Side Kicks
Deadlift Front Raise
Star Balance

FINISHER (complete two intervals):
Dumbbell Swings

COOL DOWN STRETCHING

πŸ˜… 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
πŸ“Έ Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/

// RESOURCES

πŸ“† WORKOUT PROGRAMS ➭ http://bit.ly/KBWorkoutPrograms
πŸ‘œ SHOP ➭ http://bit.ly/shopkb

// SUPPORT

🀝 PATREON ➭ https://www.patreon.com/PahlaBFitness
πŸ˜‡ PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

// PODCAST

🎧 SoundCloud ➭ http://bit.ly/SCLetsRun
🎧 Spotify ➭ http://bit.ly/SpLetsRun
🎧 iTunes ➭ http://bit.ly/iTLetsRun
🎧 Stitcher ➭ http://bit.ly/StLetsRun
🎧 Google Play ➭ http://bit.ly/GPLetsRun
🎧 TuneIn ➭ http://bit.ly/TILetsRun

❀ Pahla B – your BEST fitness friend! ❀

28 thoughts on “πŸ‘‰ 40 Minute KNEE FRIENDLY Cardio + Weights Workout for Women over 50 2021

  • January 1, 2021 at 10:42 am
    Permalink

    Well, I’m 80 years old and have if-fy knees and this is a miraculous workout, yet again….
    Suz in France

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Thank you for this workout! I like the combination of cardio and the length (40 minutes) is perfect.

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Whew! Did this one for the first time in Nov. 2, 2020, and my butt is officially kicked! Three days ago was my strength push day, two days ago was moderate cardio, and yesterday hubby was home all day so I rested. Picked this one because I have a sore right patella, and it's just what I needed. Thanks, Pahla!!

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Super sweaty! Loved having cardio & strength like that , but then again I love all of your workouts!

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    What a zinger of a workout! Made sure to keep me moderate but I could see this being push too! Woooweee I’m happy to be finishedπŸ˜† Thank you darling and happy October if you’re seeing this real time or in October anytimeπŸ˜‚

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Thanks so much ma'am
    How many days should I do this?
    I am 50 plus please reply

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Loved this one! It was intense but awesome! I love the variety of a cardio circuit and then a strength circuit. I'll have to see if you have shorter ones because I often don't have time for a 40 min workout. 30 mins is ideal.

    P.S. – I appreciate your use of a dumbbell as a kettlebell. Now I don't have to buy one!

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    This was great! I foolishly thought I would go back and forth with 8 and 5 pounders, but the 5 pounders won. Definitely a keeper!

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    What kind of timer do you have? Would love to get one like that

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Wow this was heavy by temperature 29Β° C 84Β° F inside πŸ₯΅ but a very good workout!

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    My balance left the room when it was time for weights!! Thankfully there were no witnesses.

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Loved it, loved it! Thanks Paula from me in the U.K.! Xx

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    I suggest breaks for water and a good music instead of you talking all the time

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    I'm not over 50, actually, I'm a teenager, but I live in an apartment and have had multiple knee surgeries in the past as well as cardiovascular problems. Usually, no-jumping/knee-friendly workouts on youtube still have jumping or lunges in them which are things I can't do. I'm so happy to have found this video because I can do it with no problem and without having to modify the moves!

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Pretty awesome cueing. Your workouts are really helping me through a sciatica problem.thank you.

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    I did an upper body workout yesterday with heavy weight (heavy for me) . I started with 5 pounds but went down to 3 pounds for the second round. I keep thinking I'm still 25 even though I am much older than that! LOL I have been taking your advise and taking it down a notch. I still do 2 pretty intense workouts per week but the other days are much more moderate. Thank you so much.

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    I started doing this workout a few months ago, and it has become one of my favorites! I really enjoy non-stop workouts. I like the challenge of them. And I like the combination of cardio and strength. πŸ™‚πŸ‘

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Here I am about 9 weeks into these workouts and dare I say I actually liked the drinky bird jacks!! Lol nice sweaty πŸ‹οΈβ€β™€οΈ πŸ˜€

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    did this one again today, so sweaty & I had to stop during the second set of weight work because my heart rate was too fast, also had trouble balancing the drinky birds!

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    You are absolutely the best. I’m not over 50 but I have some pretty bad back and neck problems. I can actually work out again without hurting myself. Thank you for that ❀️

    Reply
  • January 1, 2021 at 10:42 am
    Permalink

    Skimmed routine … looks good ….far too much chattiness.
    Be still and know….

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Ancient Japanese Tonic Melts 54 LBS Of Fat (Drink Daily Before 10am)
This is default text for notification bar