Watch๐Ÿ‘‰ Day THIRTEEN – 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 | DUMBBELLS | BURN 125 – 175 calories | INCLUDES warm up + cool down

Itโ€™s DAY THIRTEEN 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.

Weโ€™re getting a great full body burn today with a LOW IMPACT CARDIO + dumbbell STRENGTH MetCon workout.

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

MetCon (short for Metabolic Conditioning) workouts are the perfect combination of high heart rate cardio and body-shaping strength training. Weโ€™re getting an efficient and effective weight loss workout in just about 20 minutes.

And while weโ€™re working, weโ€™re chatting about:
โœจ The importance of giving yourself praise
โœจ Staying motivated during a long challenge (like this one!)
โœจ Re-framing our thoughts about losing weight at โ€œa certain ageโ€

SET UP:
The interval timer is set for 20 seconds; complete the triplet of cardio exercises, then rest for 20 seconds, then complete the strength exercise for two intervals; repeat the cardio + strength set twice before moving on

WARM UP

EXERCISES
Can Cans + Low Swinging Tappers + Skiers + (strength) Reverse Lunge into Press Ups
Rainbow Jacks + Kick Jacks + Windmill Tapbacks + (strength) Front Raise with Side Raise
Forward Hinge Arm Flappers + Letter Ks + High Hand Oblique Crunches + (strength) Squats with Side Kicks
Big Arm Side Shuffles + Leg Twister Jacks + Goofy Jacks + (strength) Letter Xs

FINISHER:
Around the World Taps

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

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

  • December 5, 2020 at 9:05 am
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    R4 for me, also coming back after more injury "sit outs". It was beautiful! I am starting to think MetCons are my favorites. (The word to me sounds kind of outer spacey or something!) I switched from light to moderate weights after first circuit. My PT at this point says to try things to see how I feel at this point in my recovery, so time will tell. And, not obsessing about why my heart rate really did not go up. I was sweaty, so yea! Thank you again Pahla. It was a beautiful talk from you to come back to. Moving forward!

    Reply
  • December 5, 2020 at 9:05 am
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    Just finished R2WLD13. I gotta tell you Pahla that when you said: " I've got my eye on you, yes YOU— I know you're working through the 20sec rests "….omg, omg… I was TOTALLY DOING THAT! I thought to myself, – I don't need that rest, gonna keep on going right through it – and then you said that! HAHAHA…I laughed so hard I lost muy balance…

    Reply
  • December 5, 2020 at 9:05 am
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    I have finally lose 1/2 a jean size after a few months following your advice on eating the right amount of calories consistently and doing moderate exercise(lose weight exercises on your list). The hardest part is eating the right amount of calories consistently. Doing your exercises is a joy for me. My weight # is still the same and that not important to me, what's matter is my body is getting more tone and losing inches.

    Btw, when do you think I should reset my calories deficit again? Should I continue with same calories deficit until I have reach another 1/2 size down?

    Reply
  • December 5, 2020 at 9:05 am
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    I forget to like these workouts because I'm using my television. I'm trying to remember to come back to give my๐Ÿ‘. I just love these exercises! Thanks so much Paula!

    Reply
  • December 5, 2020 at 9:05 am
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    Wow that did go fast and it was a good workout. Got my sweat ๐Ÿ˜“ on. I feel those curtsy lunges and I enjoy them.Thanks Pahla.

    Reply
  • December 5, 2020 at 9:05 am
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    Wow! I donโ€™t know if itโ€™s because Iโ€™m 2/3 the way through radiation treatments or what, but I couldnโ€™t finish this workout today! I donโ€™t typically have any problem whatsoever, but I stopped just over halfway through today. Maybe I can finish it later. Radiation has been going great, but admittedly, some days lโ€™m more tired than usual. At least Iโ€™m in the end stretch!๐Ÿ™Œ๐Ÿป

    Reply
  • December 5, 2020 at 9:05 am
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    R3D13 done. Doing lunges is a little hard on my knees and especially my balance but 2nd set did modified lunges which surprised me that I could do them and kinda kept my balance!! Yeah me!!!! Thanks Pahla

    Reply
  • December 5, 2020 at 9:05 am
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    Woke up disappointed today, lost 1.6lbs the last 13 days and today, back to 0. Iโ€™ll just keep plugging along.

    Reply
  • December 5, 2020 at 9:05 am
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    I felt a little sore from yesterdayโ€™s yoga in the shoulders and this workout totally helped. Love the breaks too. My heart rate was good as well!

    Reply
  • December 5, 2020 at 9:05 am
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    Is there any way to make a one time donation – or Venmo or Paypal you? thank you

    Reply
  • December 5, 2020 at 9:05 am
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    I had been doing some of your workouts sporadically while losing weight. Iโ€™m down to my last 5 stubborn (now 3) pounds so I started your weight loss for women 12 days ago. I love the 20 minute workouts!!! Even if itโ€™s late or Iโ€™m tired after work I can always pull together at least 20 minutes for one of your workouts. Iโ€™ll keep Doing this work out until those last three stubborn pounds are gone. Iโ€™m super excited to move onto your body toning for women over 50.๐Ÿ˜…๐Ÿ’ช

    Reply
  • December 5, 2020 at 9:05 am
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    This is my 3rd time going through the WLC and I'm in my groove. This time I was able to accomplish the MetCon with 5lb weights instead of my 2lb weights AND I did the entire workout. I'm so proud!

    Reply
  • December 5, 2020 at 9:05 am
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    Just completed this day and am giving you my journey check in… moderation is my struggle with going at a moderate pace but I have been successful in losing .8 pounds since starting this program! Thank you so much Pahla B!

    Reply
  • December 5, 2020 at 9:05 am
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    Slow success is still success! In my 9th month and still focused on meeting my Weightloss goal!

    Reply
  • December 5, 2020 at 9:05 am
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    Wow! I finished day 13! I have to say you are the best fitness coach EVER because of the variety of stuff you have us do and all the wisdom you share. It makes me laugh and you also encourage me to view and do this weightloss journey in a whole different way. I'm LOVIN' IT! God bless you wise lady!

    Reply
  • December 5, 2020 at 9:05 am
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    This is first program where Iโ€™ve come back each day. Loving the variety of exercises and I look forward to the next ๐Ÿ™‚

    Reply
  • December 5, 2020 at 9:05 am
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    I must say 13 days in, I love how this has changed my relationships with exercise already. I am a two day exercise two month break kind of gal ๐Ÿคฃ I am 32 and my body loves this. When you say that women over a certain age needs moderation to lose weigh, would you say that a little younger women like myself is an exception to what you are saying about weight loss in this series? ๐Ÿ˜… Thank you for being my wo buddy ๐Ÿ™๐Ÿ’ฏ

    Reply
  • December 5, 2020 at 9:05 am
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    Day 13 2nd time thru and done. Another great workout Pahla! You are amazing and keep me going. Thanks again!!!!

    Reply
  • December 5, 2020 at 9:05 am
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    Added a pound doing this one for the nth time. Guess what else was different? I was wearing one of my bday gifts from hub – a KILLER BEE shirt ๐Ÿ™‚ It's so cute and comfy!!

    Reply
  • December 5, 2020 at 9:05 am
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    I just finished day 13 and have to tell you this is the first program i've actually stuck with, I usually lose interest after a few days or can feel an injury coming but your workouts are the perfect mix of time and level. Absolutely no dread factor, love the variety. I try to walk every day but was searching for something to get stronger without pain, i'm 62 and the joints aren't what they used to be. I'm confident that i will make it to day 31. Thanks for your efforts.

    Reply
  • December 5, 2020 at 9:05 am
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    I loved this Pahla! I am a yoga gal but I really liked the faster pace. This was very creative of you, thank you!

    Reply

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