πŸ‘‰ Day TWENTY-ONE – 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, NO repeat | MODERATE dumbbells | BURN 100 – 125 calories | INCLUDES warm up + cool down

It’s DAY TWENTY-ONE 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 getting a full body burn today with both STRENGTH and CARDIO in a super efficient and very effective workout!

Get my exact 3-pair Dumbbell Set (affiliate link): https://amzn.to/2vkvMkg

First up is STRENGTH TRAINING with moderate dumbbells, which is beneficial for
πŸ’ͺ your bone health
πŸ’ͺ your balance, and
πŸ’ͺ (bonus!) the shape of your body

We’re following that with all standing, no jumping LOW IMPACT CARDIO, which improves
πŸ˜… your heart health
πŸ˜… your stamina and endurance, and
πŸ˜… (bonus!) your mood

It doesn’t take a long time to get a LOT out of your workout, my friends! Enjoy this quick weight loss routine and get on with your busy day. There’s no jumping, no repeating exercises and no transitions up and down from the ground, but there IS a warm up and cool down.

SET UP:
The timer is set for 45-second intervals; there is NO REST

WARM UP

EXERCISES:
Strength Training:
Alternating Press Ups
High Curls
Front Openers
Squats
Deadlifts
Triangles
Drinky Birds

Low Impact Cardio:
Low Swinging Tappers
Rainbow Jacks
Skiers
Elbow Swing Booty Kickers
Toy Soldiers
Reach Across
Middle Skips

FINISHER:
Weighted Kicking Twists

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! ❀

25 thoughts on “πŸ‘‰ Day TWENTY-ONE – Weight Loss for Women over 50 πŸ˜… 31 Day Workout Challenge 2021

  • December 29, 2020 at 2:45 pm
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    The Solstice – the day our family celebrates the PAUSE: gifts and a bonfire to burn the wrapping paper. My life has expanded greatly and I am grateful. I can do a halfway decent drinky bird!

    Reply
  • December 29, 2020 at 2:45 pm
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    R4 done. Great workout and time flew by. Am still having problems with those drinky birds lol. I can barely tip over before I’m off balance. Oh well that’s perfectly fine cuz I’m doing my best!!!!

    Reply
  • December 29, 2020 at 2:45 pm
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    The last part of the exercise with dumbbells, I always move only my foot up to left and right but not my upper body. LOL

    Reply
  • December 29, 2020 at 2:45 pm
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    I'm the opposite to you, Pahla, in that I prefer strength training to cardio… What a lovely fluffy cat Suzie is! Great workout yet again. Thanks

    Reply
  • December 29, 2020 at 2:45 pm
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    R3D21 done!! Those drinky birds are tough. I need to use a chair to get the benefit otherwise I’m just wobbling on each leg lol. Whatever it takes to get it done is now okay for me. Thanks so much for helping me to finally realize that Pahla!! You are an amazing woman and I’m so glad to have found you as I’m sure so many of us are.

    Reply
  • December 29, 2020 at 2:45 pm
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    R3, Day 21. DONE πŸ™‚ My PRIORITY this morning was to do my workout BEFORE packing up the house for moving day πŸ™‚

    Reply
  • December 29, 2020 at 2:45 pm
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    Wow. My arms and shoulders were tight but much looser now. Did a 1 min plank and more stretches after. Those upper body weights were a great challenge!

    Reply
  • December 29, 2020 at 2:45 pm
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    Day 21 2nd time through yeah . Another great workout Pahla! Had to use a chair for those drinky birds lol!!!!

    Reply
  • December 29, 2020 at 2:45 pm
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    Hub joined me again! I went from 4 pounds to 5. I think that's just right for me. Whew that last exercise got the heart going. We both enjoyed it, though (except hub was complaining about the rainbow jacks, which is funny because that's what I always used to complain about when I first started with your workouts, but now I'm more used to them and can do them fine (more improvement!)). Thanks, P! So enjoy these sorts of workouts where we also do several lower body with weights exercises.

    Reply
  • December 29, 2020 at 2:45 pm
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    I just turned 70 and wondered if 20 minutes/day is truly enough or should I be doing more? I love the moderate exercises and plan to start over when the month ends……unless you have something else for over 50? Maybe over 70? haha

    Reply
  • December 29, 2020 at 2:45 pm
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    Oh My Goodness!! This was Awesome!! Such a feel good workout πŸ˜€ Just a little bit of everything! Thank you Pahla!

    Reply
  • December 29, 2020 at 2:45 pm
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    Day 21 Pahla – oh I loved that one – the weights and then cardio. Thank you! I was a bit creaky this morning but now feel fantastic. You are brilliant. Have a great day and see you tomorrow! xxx

    Reply
  • December 29, 2020 at 2:45 pm
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    Woohoo! Redo on Day 21. I’ve been able to increase from 2 lb weights to 3 lb weights. I have a very tight R shoulder that wants to yell at me from time to time, but find I can tolerate anything for 20 – 30 minutes. Age 70 creeped up on me and my entire body, way too soon. Loving mixing up the workouts to fit my mood and schedule. Thank you Paula!

    Reply
  • December 29, 2020 at 2:45 pm
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    Yay, 21 days done! I'm pretty sure I just developed a new habit, lolπŸ˜‚ Seriously, these cardio/strength workouts are my favorites!!!! It was nice to have the kitties join us too😁 Enjoy your day Pahla! Thanks again!!! ☺️

    Reply
  • December 29, 2020 at 2:45 pm
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    I have watched a lot of YouTube videos about weight loss through the years. They have one thing alike – they lack any true information that is helpful. Well, I went surfing around in other places this morning and came across a video clip that blew my head. The Venus Factor is an easy and powerful system for weight reduction. I am using it now and I'm loving the outcomes. I'm loving The Venus Factor so much I thought I would share. Visit here for more info. WeightLossWomen.4YourHelp. Com (remove space and open the site)

    Reply
  • December 29, 2020 at 2:45 pm
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    Pahla- my friend – I am loving these exercises! Day 20 done & I look forward to the next day – you always keep it fun and interesting and definitely do-able! Thank you!

    Reply
  • December 29, 2020 at 2:45 pm
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    Hi. I just came across your channel 3 weeks ago so today is day 21 for me. I am loving it! Still not lost much weight but that's my own fault, still eating too much!! Haha. One improved habit at a time. Feeling better and cumulative effect of these sessions are starting to show. Keep 'em coming and thank you

    Reply
  • December 29, 2020 at 2:45 pm
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    If you have ever made an effort to lose fat in the past merely to have it keep coming back, I have some good news for you. The Venus Factor is a proven system that helps you lose weight with no gimmicks. I've seen great success, but if you would like to learn more you need to go see this guy's video. He discusses the liver as well as other parts of the body that may affect your ability to lose weight. Go to this web site if you want to know more. WeightLossWomen.4YourHelp. Com (remove space and open the site)

    Reply

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