WatchπŸ‘‰ Day ELEVEN – 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 | MOSTLY standing, SOME seated, NO jumping | BURN 125 – 175 calories | INCLUDES warm up + cool down

It’s DAY ELEVEN 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.

Today we’re getting a terrific workout with LOW IMPACT CARDIO and SEATED ABS. And while we sweat, we’re chatting about the difference between MODIFYING your workout and MODERATING it.

So of course that means that we’re doing a little of both:
πŸ‘‰ We’re moving at a MODERATE pace, because that’s best for weight loss.
πŸ‘‰ And we’re MODIFYING some exercises, because it’s the right amount of challenge.

This perfect routine is the right amount of sweat paired with the awesome challenge of ab work.

SET UP:
The interval timer is set for 30 seconds; complete the cardio circuit twice, then the seated abs circuit twice; there is NO REST

EXERCISES:
Low Impact Cardio Circuit:
Double Knees
Rainbow Jacks
Mountain Climbers (using the chair)
Toy Soldiers
Booty Kicker Elbow Swings
Rockettes (using the chair)
Letter Ks
Middle Skips
Plank Tappers (using the chair)
Punch Up Kicks
Punch Punch Kicks
Walking Burpees (using the chair)

FINISHER:
Seated Abs Circuit:
Cross Body Crunches
Side Bends
Bicycle Extensions
Froggy Crunches

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! ❀

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

  • December 5, 2020 at 1:38 am
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    My 11th day….. πŸ˜“ πŸ’¦ πŸ’§ no rest!?…You beautiful lady you killed me today. πŸ˜…πŸ€£ it was hard…I did my best. Thanks 😘

    Reply
  • December 5, 2020 at 1:38 am
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    I never thought I would ever get back to enjoying exercise again but Pahla B you have me on the road to the new me and I now have 6lbs off

    Reply
  • December 5, 2020 at 1:38 am
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    Day 11 was intense….. My mind was not prepared for no breaks in between but I enjoyed every minute of it . Pahla B you rock

    Reply
  • December 5, 2020 at 1:38 am
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    I have to be your most exercise-averse, least consistent follower and YET I keep coming back and your gentle, understanding attitude has helped me gain greater balance. Also, my shoulder soreness in the mornings is nearly gone. In fact, when I skip more than one workout, my body quickly and not so gently lets me know I better get back on the horse, so to speak. So thank you!

    Reply
  • December 5, 2020 at 1:38 am
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    R3D11 done. Loved this workout Pahla! Got my heart rate up there for sure! Felt the seated abs workout which is a good thing. And my legs are kinda shaking after the cardio. All in all awesome job and thanks!!!!

    Reply
  • December 5, 2020 at 1:38 am
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    Round 2 on this series. Love the standing ab work. For the first time in a long time I found my abs! Love to feel the core with many of the moves πŸ˜ƒ

    Reply
  • December 5, 2020 at 1:38 am
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    R2D11. Yippee! 2.9# gone. Really working on consistency with food and moderation with exercise. Love Pahla and her encouraging discussions
    😍

    Reply
  • December 5, 2020 at 1:38 am
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    Goodness, I sweated so much doing this video. Great workout! Thank you, Pahla.

    Reply
  • December 5, 2020 at 1:38 am
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    When I stopped doing HIIT workouts, I swore I'd never do another burpee… but, hey, your ones are great! Thanks for another fab workout.

    Reply
  • December 5, 2020 at 1:38 am
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    This is the hardest day so far! Can't believe how "easy" they look, but oh do they work the muscles. I am so loving all of Paula's exercises. I'm a newbie but I plan to continue the full 31 days!

    Reply
  • December 5, 2020 at 1:38 am
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    Really enjoyed this workout: this is my second time going through the whole 30 days!

    Reply
  • December 5, 2020 at 1:38 am
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    Wow! This one made me sweat…..and it is the one time I showered BEFORE I tuned in.

    Reply
  • December 5, 2020 at 1:38 am
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    Wow, that was a workout and a half! I have diastasis recti and that was the best workout I've had without being in pain or uncomfortable. I could only do one leg at a time on the froggy lifts, but I felt working. That's for your great videos.

    Reply
  • December 5, 2020 at 1:38 am
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    Another day completed – yay! I have a question, which was prompted by your talking about the getting down and getting back up statement. πŸ™‚ I am in my mid-60's and it is definitely different getting up when I am on the floor for some reason. I don't want to have to say, "I've fallen and I can't get up"! What muscles and exercises can we do to prolong the ability to get back up off the floor?? I know balance is important, and I do those exercises with you, I just didn't know if there was more. Thank you for all you do; so appreciated!

    Reply
  • December 5, 2020 at 1:38 am
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    Day 11 of 2nd time thru. Love going through this the 2nd time. Don’t know why I waited so long . Oh well I’m not going to be hard on myself. Thank you so much Pahla for helping me to realize as long as I’m moving I am doing great!! See you tomorrow for day 12.

    Reply
  • December 5, 2020 at 1:38 am
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    Love that every video you make is so different. Great mix up of workouts. Thank you!

    Reply
  • December 5, 2020 at 1:38 am
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    it was difficult to stay moderate. but I was very okay for my abs. i sweat a lot and feel very good afterwards… thank you!

    Reply
  • December 5, 2020 at 1:38 am
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    Fabulous , top favourite of my favourites ! Thank you also for my daily dose of positivity via your encouraging words .

    Reply

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