WatchπŸ‘‰ Day SIXTEEN – 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 cardio | DUMBBELLS | BURN 100 – 125 calories | INCLUDES warm up + cool down

It’s DAY SIXTEEN 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.

It’s a STRENGTH TRAINING kind of day, Killer Bs, and that means we’re getting a great (moderate, of course) full body burn with dumbbells.

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

Strength work with weights is fantastic for:
πŸ’ͺ Bone health
πŸ’ͺ Body shaping
πŸ’ͺ Overall strength
πŸ’ͺ Balance practice, and
πŸ’ͺ Brain-body connection

During our workout, we’re chatting about how to moderate your effort even while we’re doing INTENSE exercises.

Because in spite of being slow moving, and using short intervals, and picking up moderate weights, this workout can feel pretty intense! I’m so proud of you for making it work for YOU.

SET UP:
The interval timer is set for 20 seconds of work and 10 seconds of rest. Complete each exercise for four work intervals in a row before moving on to the next.

WARM UP

EXERCISES:
Alternating Press Ups
Split Squats
Knee to Elbows
Bent Over Row and Triceps Kickback
Curtsy Curls
Welcome to My Homes
Sumo Squats

BUILT-IN FINISHER:
Side Kick Press Ups

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! ❀

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

  • December 5, 2020 at 5:54 am
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    I'm so pleased I found you. I've been working out for years, following workouts by 20/30 year olds and probably over compensating with food as I was left tired and hungry. Now after following your advice (used recommended calculators etc.) and doing your moderate workouts I am losing weight, 2.5 lbs in two weeks. I don't feel like I'm losing fitness and I'm not straining myself. I'm surprised and happy as this kind of feels like time off but I'm seeing results. Thanks so much x

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  • December 5, 2020 at 5:54 am
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    Weights not usually my favorite. This was very enjoyable, and I ended feeling accomplished; and OK about heart rate not much different than at the beginning. (R4)

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  • December 5, 2020 at 5:54 am
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    Today was the 6th time I've done this one and I increased my weight from 4 to 5 pounds. Felt good. Wow really felt the triceps!

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  • December 5, 2020 at 5:54 am
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    Phala, I completed the body shaping 30 workout, then I discovered this one , I have completed it once and now on day 15 for the second time, initial I lost 4lbs and was down to 136lb πŸ˜ƒ, now I'm just back where I started 140lbs😒. Also I hurt my shoulder/ elbow and can no longer lift the weights too much pain, even arms circles cause me a lot of pain…..

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  • December 5, 2020 at 5:54 am
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    I have never been so mindful , and slow while weight training before. Boy what a difference! I think I’m even sweating more doing this. LESS IS MORE. I am feeling the difference and the benefits. And I’m definitely bored.

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  • December 5, 2020 at 5:54 am
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    Hi Pahla – I wanted to pass an unexpected benefit of your workouts on to you. I’m in my last week of radiation treatment (yay!!) and have just started to have a few side effects. No big deal, but noticeable. I also just learned that you can have delayed onset side effects for up to 3 weeks after treatment. Now, I’m not a worrier, but I asked my online support group about their experiences. Plenty shared that they did indeed develop some things after treatment ended. One woman said that an unfortunate development was body stiffness/tightness on the side she had treatment. She said she wished she had been warned because lots of chest stretching likely would have prevented, or at lessened, the problem. She’s having to work hard now to undo the problem. Well…HELLO Arm Circles with high knees! HELLO Arm Crossers with booty kickers! HELLO Welcome to my home!!! I’ve been doing these exercises more than a couple months now never realizing the benefit they would have to my treatment. Thank you SO much!!! I just love working out with you!πŸ˜ŠπŸŽ‰β€οΈ

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  • December 5, 2020 at 5:54 am
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    On third round , best weight loss support for me ! One step at a time you have helped me so much. thank you πŸƒβ€β™‚οΈ

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  • December 5, 2020 at 5:54 am
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    R3D16 done!! Am doing my modified versions of lunges and holding on to a chair especially for the step back lunges (not sure what you called them lol). Another great workout Pahla and see you tomorrow for Day 17!!!!

    Reply
  • December 5, 2020 at 5:54 am
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    It's getting to feeding time for the cat, which explains why he walked under me while I was squatting and was right beside my foot when I was going to do a side kick

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  • December 5, 2020 at 5:54 am
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    The repeat 4 times felt great. The workout flew by! I ended with roller work and stretches after the cool down

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  • December 5, 2020 at 5:54 am
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    ❀️ Agatha ❀️ Loved the workout, too! I'm loving this whole new moderate outlook. I'm coming from doing P90X, Insanity, and other crazy intense workouts for over a decade, and those just aren't working for me anymore at age 49. So thank you!!

    Reply
  • December 5, 2020 at 5:54 am
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    Did it with Hubby. I think this is the 5th workout he's done of yours with me πŸ™‚ Pretty awesome .Thanks, P!

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  • December 5, 2020 at 5:54 am
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    Day 16 2nd time thru. Thanks for giving modifications especially with the lunges. Had to hold on to a chair but that is okay. Used to be I would think I wasn’t doing it right or not enough or something else; but now I know whatever I do as long as I’m moving is awesome. Thanks so much to you Pahla!!

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  • December 5, 2020 at 5:54 am
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    LOL… I gained 6 pounds during at the start of the workout and I lost 6 at the end!! Ooooohhh….I am going to walking around with two cans of beans for the rest of my life now : ) (It's all psychological for me anyway lol) Those "welcome to my homes" ARE TOUGH! Excellent workout Pahla! See you in the morning for Day 17.

    Reply
  • December 5, 2020 at 5:54 am
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    Where in the world did 22 mins go ~ enjoyed it so much never looked at the time. Ty!

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  • December 5, 2020 at 5:54 am
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    Loved Day 16 thank you Pahla. I really felt the work but totally enjoyed it. Great to see Agatha snoozing! Your work-outs always make me feel great! Have a wonderful day and see you tomorrow. Clare xxx

    Reply
  • December 5, 2020 at 5:54 am
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    Oh my goodeness , not sure if this is a fluke : been exercising at home cardio , fast paced for just over 3 months , gained 9 lbs , my eating is 'good ' .I have become more stable & strong which was my initial aim as was seizing up during lockdown .

    Been following your daily workouts , doing this one only ( was originally doing a few totally approx an hour )
    Still using handweights approx 10 mins daily as strength in my arms was poor along with 2 mins of squats .

    In 2 wks following you I have lost 7lbs !!!!

    Thank you x

    Reply
  • December 5, 2020 at 5:54 am
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    Okay, it is clear that Pahla is a cat lover. A bit over 3 minutes in, and Agatha has her "hand over her face". Ha! Cat hands! Loved the workout.

    Reply
  • December 5, 2020 at 5:54 am
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    Wow another great one today Pahla B thank you!! You know just the right thing to do every day! I sometimes feel like I just can't do it then I hit the play button and feel SO good after!!

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  • December 5, 2020 at 5:54 am
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    Hello Pahla B, I've been training with you every day since February. Your training makes me happy, slim and fit. I am 50 years old and I am doing fantastic. Thanks for your great job. Greetings from Dresden in Germany from Michaela. Bye. πŸ‘πŸ˜„πŸ‘Œ

    Reply
  • December 5, 2020 at 5:54 am
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    I really appreciated the modification of the curtsey lunges. Lunges are still a challenge for me.

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  • December 5, 2020 at 5:54 am
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    Yet again Pahla – that was epic! Loved the contrast of the speed of the last two days and now the intensity of Day 16! Cannot wait to see you every day and feeling great! Thank you. Miaow to Agatha too – she is cool cat! Have a great day xxx

    Reply
  • December 5, 2020 at 5:54 am
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    I never thought I'd like working with weights so much! πŸ˜…πŸ˜€

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  • December 5, 2020 at 5:54 am
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    Just finished this workout and Pahla said "Brag on the internet about what you did", so I am!! Its later in the day than I usually do my workout, but because these are short and moderate, I don't feel like it will keep me up all night. πŸ™‚ I wasn't able to do my workout yesterday, and guess what? I missed it! I was actually looking forward to this workout. I admit, when it hit 5:30 p.m., I thought, ""It's too late to do a workout", but my body thought, "NO! I want to work out!!" So I listened to my body, and did the work out, and I"m feeling great!! After all the workouts I have done of Pahla B's, and listening to her say, over and over again, "Eat the right amount of calories consistently to help you lose weight", it finally stuck in my brain and I've been doing that and guess what? It works!! After months of trying to lose weight and getting discouraged because I couldn't, even with the help of a nutritionist, I'm losing weight. 2 pounds!! Thank you, Pahla.

    Reply
  • December 5, 2020 at 5:54 am
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    Thanks Pahla..I've been doing this challenge every day and already there is a difference. I started out using 400g cans in each hand for my moderate dumbells…today I used a 2kg in each hand for the first time. And it was ok…

    Reply
  • December 5, 2020 at 5:54 am
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    Day 16 done! We just did Day 15 yesterday and Day 16 today…
    Now the hubby is hooked! He loves it too. Fun! It’s just the right amount of strength and movement! Pahla, you are so creative!

    Reply
  • December 5, 2020 at 5:54 am
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    This is my 4th round of the challenge, but somehow I only did it once in January. Journalling helps me see patterns. Going to do it today!

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  • December 5, 2020 at 5:54 am
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    How can anyone stay in a bad mood when you're around ? I was when I started and then after a while I realized I was chuckling along with you… fitness coach AND good mood therapist ?!

    Reply

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