👉 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:
👍 Fall prevention
👍 Menopause symptom relief
👍 Coordination and Proprioception
👍 Weight Loss
👍 Osteoporosis prevention, and
👍 Core strength
And?
It’s really FUN with the chatty, friendly company of your best fitness friend! 😅 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
😅 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!
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❤ Pahla B – your BEST fitness friend! ❤
Well, I’m 80 years old and have if-fy knees and this is a miraculous workout, yet again….
Suz in France
Appreciating the explanation on the same warmup……..Ain’t NO THANG! (Lol)
Thank you for this workout! I like the combination of cardio and the length (40 minutes) is perfect.
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!!
Super sweaty! Loved having cardio & strength like that , but then again I love all of your workouts!
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 finished😆 Thank you darling and happy October if you’re seeing this real time or in October anytime😂
Thanks so much ma'am
How many days should I do this?
I am 50 plus please reply
Great workout! But my body won't do drinky birds!
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!
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!
What kind of timer do you have? Would love to get one like that
Wow this was heavy by temperature 29° C 84° F inside 🥵 but a very good workout!
My balance left the room when it was time for weights!! Thankfully there were no witnesses.
Loved it, loved it! Thanks Paula from me in the U.K.! Xx
I suggest breaks for water and a good music instead of you talking all the time
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!
Pretty awesome cueing. Your workouts are really helping me through a sciatica problem.thank you.
Paula you are delightful. Love your personality, your honesty and your workouts.
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.
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. 🙂👍
Here I am about 9 weeks into these workouts and dare I say I actually liked the drinky bird jacks!! Lol nice sweaty 🏋️♀️ 😀
my fav so far!!!
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!
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 ❤️
Skimmed routine … looks good ….far too much chattiness.
Be still and know….
This is my favourite
I love your new floors and I love your workouts
Awesome workout! Thanks Pahla B.