πŸ‘‰ Day SEVEN – Weight Loss for Women over 50 πŸ˜… 31 Day Workout Challenge 2021



Download your FREE copy of Weight Loss Over 50 here: https://pahlabfitness.com/weight-loss-over-50/

ALL Levels | ALL standing, NO jumping | DUMBBELLS | BURN 75 – 100 calories | INCLUDES warm up + cool down

It’s DAY SEVEN of the Weight Loss for Women over 50 series of workouts – your FREE 31 day exercise program, designed especially to help women in perimenopause, menopause and beyond to lose weight.

We’re working with WEIGHTS today to build strong, lean muscles on our weight loss journey. This great workout targets your whole body with complex exercises – a challenge for your brain as well as your body!

Generous intervals give us plenty of time to find our own version of moderate and chat about the difference between losing weight and gaining fitness. I’ll share my thoughts (and the science) on why it’s best to focus on one thing at a time.

SET UP:
The interval timer is set for 50-second intervals; there is NO REST; complete the circuit twice

WARM UP

EXERCISES:
Bent Over Flys
Curtsy Lunge Curls
Press Up to High Knee Twist
Side Kick Delt Raise
Deadlift with Side Raise
Triangles
Peek a Boo with High Knees

BUILT-IN FINISHER (one interval on each side):
Drinky Birds

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!

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❀ Pahla B – your BEST fitness friend! ❀

41 thoughts on “πŸ‘‰ Day SEVEN – Weight Loss for Women over 50 πŸ˜… 31 Day Workout Challenge 2021

  • December 29, 2020 at 3:06 pm
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    Hello…. recently I have started to follow your 31 days workout challenge ….and I like it a lot…. thank you so much friend…. can you suggest me any diet plan along with this…. waiting for your reply 😊

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  • December 29, 2020 at 3:06 pm
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    This is my second time through the series. Your cueing on form is so helpful and timely. Thank You! And your information on the body only being able to focus on one goal at a time – was/is timely for me. I love your workouts and look forward to my daily session and opening my mind to Pahla'isms'.

    Reply
  • December 29, 2020 at 3:06 pm
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    R4 done! Taking it a little easier cuz my knee is still bothering me a little. So glad I’m learning that as long as I’m moving I’m good β€œsuch a good job β€œ. Thanks so much for that Pahla!!

    Reply
  • December 29, 2020 at 3:06 pm
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    I don’t feel much of a change in my body yet after one week but I really enjoy your exercises.Thank for making these videos. Tomorrow I will start my second week.

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  • December 29, 2020 at 3:06 pm
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    I’ve probably commented on this particular video before but I’m doing the series again! I don’t actually enjoy working my abs, but these are such manageable intervals that it is much more pleasant. 😊

    Reply
  • December 29, 2020 at 3:06 pm
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    Really appreciate the reminders to pull in my core and guidance as to which side bends involve jutting your hip out and which shouldn't! Thanks Pahla πŸ™‚

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  • December 29, 2020 at 3:06 pm
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    I find I can get into the drinky bird quite deliberately, but I fly out of it fast. That's my new challenge!

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  • December 29, 2020 at 3:06 pm
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    R3D7 done. Did modified curtsy lunges this time . Love the fact knowing that no matter what I do it is absolutely good enough. I’m moving and yeah for me and all of us doing this challenge. Thanks again Pahla!!

    Reply
  • December 29, 2020 at 3:06 pm
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    Love the strength workout. Did the drinky birds sans weights and lightly touching a table for balance but really focused on form. For the first time, I actually enjoyed drinky birds.

    Reply
  • December 29, 2020 at 3:06 pm
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    This was great day #7 bc the PNW is advised to stay inside due to unhealthy air quality.

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  • December 29, 2020 at 3:06 pm
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    Went from 4 to 5 pounds. Those drinky birds at the end when I was so tired were a real challenge. Still love this workout, though. Thanks, P!

    Reply
  • December 29, 2020 at 3:06 pm
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    Hi Paula, I am really enjoying the videos. What would you do about a weight plateau? I am weighing all my food balancing my nutrition and yet for two weeks I haven't lost any weight?

    Reply
  • December 29, 2020 at 3:06 pm
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    Day 7 2nd time thru!! Loved this workout. I just did front kicks when you did the curtsy lunges Pahla! Am thinking that’s what you suggested right!!?? Day 8 tomorrow!!

    Reply
  • December 29, 2020 at 3:06 pm
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    Where do you get your lovely workout outfits. Can you wear them for leisure. I NEED THESE!

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  • December 29, 2020 at 3:06 pm
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    Thank you Pahla for this special Muscle work. Normaly I do not enjoy musclework, BUT I Enjoyed ist today a lot. the last exercise was very difficult with the balance but with practice it becam better. see you tomorrow…

    Reply
  • December 29, 2020 at 3:06 pm
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    Love love this , definitely going to look into more like this once I reach my weight loss goal

    Reply
  • December 29, 2020 at 3:06 pm
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    My second time through this challenge and my ability to lift more weights is increasing. My upper body and core strength or sorely inadequate, but today I alternated between the 3 and 5 lb weights. Woohoo! For me. Love your recommended set. It’ll be some time before I can use the 8 pounders, but hey, today was a good challenge. Another thing I am noticing is that my balance and squat-type positions are improving and I am beginning to notice and target muscles mid-back and delts. Thank you PahlaB. BTW my husbands nickname is KillerB…

    Reply
  • December 29, 2020 at 3:06 pm
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    Thank you , bought hand weights during lockdown due to my one of my arms seizing up & having limited strength in both .Use them daily now along with other arm exercises .

    Reply
  • December 29, 2020 at 3:06 pm
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    Day 7: strength training is new to me and I loved it! Thank you Pahla.Every session is fabulous! Have a great day and see you tomorrow! Cxxx

    Reply
  • December 29, 2020 at 3:06 pm
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    First I didn't even want to do this one, then I thought I'd do it with my lightest weights. But I ended up with the 3 pounders again and was able to finish with them as well. Even though it isn't mandatory to do the ones I don't like, I choose to do it anyways!

    Reply
  • December 29, 2020 at 3:06 pm
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    Made it through 7 days!!! Loving these & feel like making all the way to day 31 is very doable! Thanks so much Pahla for taking the time to make these videos & explain the ins & outs of weight lose over 50! I'm a yo-yoer & am in a bad place with my weight after having lost 65lbs. Trying so hard to get myself on track again, but as you've said, now at 52, it's very different. I'm up for it & so happy I found your channel! God bless!!!☺️

    Reply
  • December 29, 2020 at 3:06 pm
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    Thanks Pahla! Love love this series. Finished Day 7. I’m a senior trying to stay young and active. So glad I found you.πŸ’ͺ Be back for Day 8.

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  • December 29, 2020 at 3:06 pm
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    Another great workout – Thanks again Pahla! βœ…πŸ‘‹πŸ»β˜€οΈπŸ’›

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  • December 29, 2020 at 3:06 pm
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    I might have to invest in real weights….not ketchup bottlesπŸ˜‚

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  • December 29, 2020 at 3:06 pm
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    Been pushing myself to this challenge. I almost didn't do day 7, I was feeling down. But I did!! Proud that I didn't give in to the sadness.

    Reply

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