Watch๐Ÿ‘‰ Day NINE – Weight Loss for Women over 50 ๐Ÿ˜… 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 | LIGHT dumbbells | BURN 125 – 175 calories | INCLUDES warm up + cool down

Itโ€™s DAY NINE 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.

Grab your lightest DUMBBELLS, Killer Bs, because todayโ€™s workout is all about that CARDIO TONING! Weโ€™re moving quickly to get our heart rate up while carrying (sort of) heavy things.

A LOW IMPACT cardio toning workout like this one hits all the right notes. Weโ€™re
โœจ Improving our stamina and endurance with high intensity work
โœจ Toning and shaping our muscles with light weights and high rep counts
โœจ Working on our balance and core strength with just-challenging-enough exercises

And of course, this is all great for WEIGHT LOSS at a โ€œcertain ageโ€ because thereโ€™s no jumping, no transitions to the ground and itโ€™s the perfect moderate effort!

SET UP:
HIIT timer is set for 15-second intervals; complete the exercises โ€œstepstoolโ€ style; complete each stepstool twice before moving on

WARM UP

EXERCISES:
Stepstool ONE:
Triceps Curl Downs
Punching Stepbacks
Low Swinging Side Tappers

Stepstool TWO:
Tree Jacks
Reach Across
Star Bursts

Stepstool THREE:
Big Arm Side Shuffles
Frog Reaches
Forward Hinge Arm Flappers

FINISHER (complete one interval on each side):
Overhead Front Kicks

COOL DOWN STRETCHING

๐Ÿ˜… 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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โค Pahla B – your BEST fitness friend! โค

38 thoughts on “Watch๐Ÿ‘‰ Day NINE – Weight Loss for Women over 50 ๐Ÿ˜… 31 Day Workout Challenge 2021

  • December 5, 2020 at 12:34 am
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    This was the hardest yet. Even with 1 pound weights. See you tomorrow. Hopefully its easier;)

    Reply
  • December 5, 2020 at 12:34 am
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    R3D9 done. Think Iโ€™m looking forward to these more and more every time I go through the challenge.

    Reply
  • December 5, 2020 at 12:34 am
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    After taking 4 days off from feeling run down, I feel amazing! This was the perfect workout for me. I actually loved every single strength pose. Thank you Paula!

    Reply
  • December 5, 2020 at 12:34 am
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    Hello while I am at hospital visiting my spouse. I am sitting watching TV and I get an uh huh moment to exercise. I got to stay healthy. ๐Ÿ˜Š

    Reply
  • December 5, 2020 at 12:34 am
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    This is my third time through these workouts. Whoo! It's interesting how the 3rd time through I'm feeling much more comfortable and having just enough sweat.

    Reply
  • December 5, 2020 at 12:34 am
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    September and I am still plugging along – Down into the mid to bottom end of the 250's from 268 in January! Thanks Pahla –

    Reply
  • December 5, 2020 at 12:34 am
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    Last time I did this was in February (!) with 2 pounds, which was an increase from the 1 pound the first time I tried this. Today I did it barely! with 3 pounds. Whew. What a sweat. I always feel great after lifting weights. Feeling stronger definitely helps me with my confidence. As always, thank you, P, for all you do.

    Reply
  • December 5, 2020 at 12:34 am
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    Day 9 2nd time through. Got my heart rate up there. Another great workout Pahla! You are definitely a beautiful person with your heart and uplifting words for all of us. See you tomorrow for day 10!!

    Reply
  • December 5, 2020 at 12:34 am
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    All the way from Melbourne,Australia in stage 4 lock down!Thank you for keeping me sane,I look forward to your class everyday,it motivates,keeps me on track and in a positive mind space.Jenny

    Reply
  • December 5, 2020 at 12:34 am
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    I felt It was harder today and got more stress. I tried to do slower in the second part. But I think it was because I only have 2kg weight in each hand. but it was grate to sweat much more than yesterday ๐Ÿ˜‰ Thank you Pahla! See you tomorrow

    Reply
  • December 5, 2020 at 12:34 am
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    You help me build my confidence…. thank you for your help ๐Ÿ˜€

    Reply
  • December 5, 2020 at 12:34 am
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    Regarding tree pose: I suggest avoiding resting the foot on the knee that is supporting all of your body weight. It has enough stress at that moment – foot above or below, but not on the knee.

    Reply
  • December 5, 2020 at 12:34 am
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    I confess I had to put the weights down during the side shuffle arm circles/frog reach/forward hinge set. Other than that, the two-pound weights were challenging enough.This really got my heart rate up, though. But I feel pretty good.

    Reply
  • December 5, 2020 at 12:34 am
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    Great thank you . Only managed 12 mins as too hot & humid usually workout around 9 pm ish , already completed another 15 min wokout before hand , will make up for it tomorrow . Take care

    Reply
  • December 5, 2020 at 12:34 am
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    Loved Day 9! Hottest day of the year here in London UK! your session felt brilliant. Thank you – loved the steps. Have a great day and see you tomorrow! xxxx

    Reply
  • December 5, 2020 at 12:34 am
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    Pahla, I have been doing your workouts for a month now and this by far is my favorite!!! It was challenging but not TOO much and got a good sweat going! I am behind a couple of days because I took the weekend off but I am trying not to let that stop me! Thanks for all your videos….you are an amazing teacher (I like your podcasts too!)

    Reply
  • December 5, 2020 at 12:34 am
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    Thanks, Pahla! Really enjoyed working on coordination, a bit of a mind-bender for me. Reaching my goal for endurance, coordination and strength. Slowly but surely. You're the best, so blessed to have found you! <3

    Reply
  • December 5, 2020 at 12:34 am
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    This is my 5th round of this workout – and I actually noticed an improvement in my balance on the finisher!!!!!!!!!!!! Slowly, steadily, patiently!

    Reply
  • December 5, 2020 at 12:34 am
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    Thanks Pahla – always look forward to working out with you. It isn't a chore at all. Day 9 was awesome – my favourite to date! Have a good day! xx

    Reply
  • December 5, 2020 at 12:34 am
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    This workout was awesome….awesome.The cardio is good, but the use of weights made my day. I really enjoy weight training. I feel good and better since starting this program (calorie management–I use my fitness pal app to monitor calories; and the workouts). I have noticed my mid-section shrinking. This was my troublesome area. Thank Pahla for the incredible insight about moderate exercise and the appropriate calorie intake to loss and maintain weight.

    Reply
  • December 5, 2020 at 12:34 am
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    Day 9 โœ…
    Weeee doggies! That was challenging but good. My delts were feeling it at the end.

    Reply
  • December 5, 2020 at 12:34 am
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    ๐Ÿ•๐Ÿ•๐Ÿ• that was quite a workout! ๐Ÿ‘

    Reply
  • December 5, 2020 at 12:34 am
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    This was a great goldilocks workout for me today.๐Ÿ‘๐Ÿ‹๏ธโ€โ™€๏ธ Thankyou.

    Reply
  • December 5, 2020 at 12:34 am
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    Day 9…my first comment. Pahla B, you have saved me from my potentially fat self as I head into my 60โ€™s!! Your workouts are amazing. I love you!! ๐Ÿ’•

    Reply
  • December 5, 2020 at 12:34 am
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    I am 70 years old and enjoying the over 50s challenge, while wanting to lose just 1.4kg. However Iโ€™m not so good at drinking more water and eating no crisps or chocolate each day – but Iโ€™m trying. Havenโ€™t been able to run outdoors as my knees havenโ€™t liked it, even with good running shoes. โ€˜Runningโ€™ during your workout with shoes on has been fine so far.

    Reply
  • December 5, 2020 at 12:34 am
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    This time I alternated weights with each step-stool. I'm using 2 and 3 pound weights. It helps.

    Reply
  • December 5, 2020 at 12:34 am
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    Day 9 Done and Finished and I will certainly be feeling my arms tomorrow and beyond as I used my 3 pounders and I followed with a Pilates 30 Day Challenge focusing on Arms!
    Did I mention that I love weights and cardio? Thanks, Pahla!

    Reply

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