WatchπŸ‘‰ Day NINETEEN – 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 | light DUMBBELLS | BURN 150 – 175 calories | INCLUDES warm up + cool down

It’s DAY NINETEEN 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 (or go weights-free), Killer Bs, because we’re WALKING with WEIGHTS today!

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

We’re taking our cardio toning work EMOM (Every Minute On the Minute) style today, with a perfect mix of exercises – and WALKING! – to work in all planes of motion in a moderate way.

Non-stop moderate-intensity work like this is fantastic for
Weight loss
Heart health
Building endurance, and
Improving mental toughness

A walking with weights endurance workout is actually the foundation of ALL kinds of fitness. Your body needs to learn long, moderate work before it can build power.

Also? This workout is just plain FUN!

SET UP:
The interval timer is set for one minute; each minute, we’re completing four reps of a different exercise; complete the circuit twice

WARM UP

EXERCISES:
Side Step Peek a Boos
Curtsy Curls
I, Y, W and Parade Rest
Overhead to High Knees
Side Kick Arm Openers
Squats with Triceps Kickbacks
Front Raise Step Backs

FINISHER (complete one minute):
Walking Punch Outs

COOL DOWN

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! ❀

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

  • December 5, 2020 at 1:22 pm
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    Happy Thanksgiving!! I'm thankful for you, your encouragement and your help!!

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  • December 5, 2020 at 1:22 pm
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    R3D19 done. I think these workouts get better every time. Wasn’t feeling too good when I started but by the time I was finished am so glad I pushed on through. Thanks again Pahla for your motivation and encouragement!!!!

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  • December 5, 2020 at 1:22 pm
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    I have a small fenced in backyard that I walk loops and figure 8's around during the walking part. Love that my 3 cats join me for the fresh air.

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  • December 5, 2020 at 1:22 pm
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    R3, Day 19. Done πŸ™‚ Decided to try my 5lb weights instead of 3lb…totally doable πŸ™‚

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  • December 5, 2020 at 1:22 pm
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    Love, love, love walking with weights. Thanks for the reminder about cardiac drift. When I looked at the lineup I didn't think I was going to get to that "moderate" place during the workout. Oh boy, WRONG! Great routine today. Like Goldilocks said "this was just right". Thank you!

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  • December 5, 2020 at 1:22 pm
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    Round 3! Great sweaty workout. Feeling stronger each and every day.

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  • December 5, 2020 at 1:22 pm
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    I wasn’t as wobbly today which surprised me lol! On the curtsy lunges I just brought my foot back and did a very small lunge (or kinda squat). Not sure what you’d call it ha ha! Anyway 2nd time through day 19. Thanks again Pahla!

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  • December 5, 2020 at 1:22 pm
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    I like this one a lot. Hubby joined me again and even he enjoyed it this time (at least no complaints – haha). Thanks, P!

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  • December 5, 2020 at 1:22 pm
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    Love those paisley leggings. I know this was posted originally in January yet any chance there is a link to where to buy them? This was my 4TH time doing this one and for some reason I missed those adorable leggings. I liked Day 19, heck I like all of them though!

    Reply
  • December 5, 2020 at 1:22 pm
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    Wow! The work outs are easy to do that I always look forward to working out the next day. It looks simple but effective. I'm beginning to see results already. Your talking is so motivating that I do not realize that I've spent upto 20 minutes. Thanks so much!

    Reply
  • December 5, 2020 at 1:22 pm
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    Did more fast paced without weights , still felt good concentrating on my arms & feeling the muscles working along with a lot of creaking ! Thank you x

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  • December 5, 2020 at 1:22 pm
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    Day 19 – was really going for it during the last 1 minute punching! The arm circles at the end felt so light after I had put my weights down! Thanks again Pahla – great working out with you. You are such a positive influence so thank you. Hope Agatha hasn't got her crazy pants on today!! See you tomorrow. xxx

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  • December 5, 2020 at 1:22 pm
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    Oh, two of my favorites! The EMOM (which I love) and I love the I-Y-W-parade rest exercise (although that's tricky with weights in your hands).

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  • December 5, 2020 at 1:22 pm
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    I'm finding that I really enjoy the cardio with weights workouts! Who knew???😲 I had to giggle before we started the finisher when you said we don't normally hold our arms out at chest level. I'm an assistant in a hair salon & I'm always doing that by holding bowls with colors for high/low lights, perm rods etc. to make it easier for my "boss"! I have developed amazing endurance for holding my arms up, lolπŸ˜‚ Adding the weights just makes it more fun! Thanks Pahla!☺️ Xx❀️

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  • December 5, 2020 at 1:22 pm
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    Love these workouts! That one side arm and leg raise could be your Lowercase K! πŸ˜€

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  • December 5, 2020 at 1:22 pm
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    Seeing improvement. I was able to finish both circuits with my 3 pound weights! I will be looking for the next size up!

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  • December 5, 2020 at 1:22 pm
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    Whew! My light weights arrived from Amazon just in time for this one. This is a great workout that gets you moving and makes you feel strong.

    Reply
  • December 5, 2020 at 1:22 pm
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    Day 18 was brilliant – Thank you Pahla. Love the variation of pace. The work out time goes so quickly because you are a fantastic trainer. Looking forward to tomorrow already!! Have a great day. xxx

    Reply
  • December 5, 2020 at 1:22 pm
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    I am feeling great. I completed day 18 and 19. Since the workouts are moderate and I am used to doing HITT, doing two workouts per day is good for me. I can keep the pace moderate. Also, if I decide to only do one workout at a moderate pace per day, I am still accomplishing my goal.

    Reply
  • December 5, 2020 at 1:22 pm
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    Loved Day 19 ! I can already notice that my fitness/ flexibility is increasing and my balance is definitely improving too. I normally hate any exercise , and I am over the moon to have found Pahla. Thank you – these daily exercises are basically changing my life right now, especially with being in lockdown. xx

    Reply
  • December 5, 2020 at 1:22 pm
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    That was fun! Love all the education you provide too

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  • December 5, 2020 at 1:22 pm
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    πŸ₯° love this workout my favourite weights and walking. Now going for a 5 mile walk in the sunshine.πŸ‘

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  • December 5, 2020 at 1:22 pm
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    Susan of the rib fix. Arms and chest doing well didn’t have to modify so great improvement. Unfortunately I pulled a leg quad muscle so no leg work today. So arm work great for me today with 2 lb weights.

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  • December 5, 2020 at 1:22 pm
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    I love your workouts, your reasonableness, your encouragement and the fact that you talk WHILE DOING the exercises. Your manner makes you easy to listen to. Excellent job

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  • December 5, 2020 at 1:22 pm
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    I always learn something new in each workout. Today, I learned the importance of endurance. I didn't realize it was the foundation for fitness. Not only do I get a great workout each time, I also receive important information. It's a two for one!

    Reply
  • December 5, 2020 at 1:22 pm
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    Loved this. So helpful for those of us staying indoors these days. I used one can of tomatoes and one can of baked beans as weights. Haha – it worked!

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  • December 5, 2020 at 1:22 pm
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    This one is so modifiable, up or down. I wasn’t feeling the best today, so I pulled back my marching pace and chose my lightest dumbbells. Got the blood flowing and some energy. But I will come back to this on a stronger day, and it’ll serve me then too! Awesome!

    Reply
  • December 5, 2020 at 1:22 pm
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    How did I miss this one my first go around? Anyway as of Monday I started up again! Only 9 days post-surgery and I was ready to go! πŸ™‚

    Reply

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