Watch👉 Day TWENTY-THREE – Weight Loss for Women over 50 😅 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, NO jumping | DUMBBELLS | BURN 75 – 125 calories | INCLUDES warm up + cool down

It’s DAY TWENTY-THREE 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.

Hooray for STRENGTH TRAINING! Today’s workout is all about getting strong and toned (and losing weight) with moderate dumbbells.

Get my exact 3-pair Dumbbell Set (affiliate link): https://amzn.to/2vkvMkg
Get my adorable IcyZone tank top (affiliate link): https://amzn.to/2Yw76yT
Get my super cute “jeans”: https://www.inknburn.com/womens-heart-and-sole-performance-denim-capris/

We’re focusing on excellent form so we can get excellent results, and chatting about how strength training is good for
✨ Shaping your body
✨ Boosting your metabolism
✨ Improving your brain-body connection
✨ Practicing balance, and
✨ Being aware of moderation

There’s no cardio today, but plenty of sweat to be had with no jumping and no transitions to the ground. Includes a warm up and cool down.

SET UP:
The interval timer is set for 20 seconds; complete the circuit inchworm-style with pairs of exercises before rest; complete the circuit twice

WARM UP

EXERCISES:
Overhead to High Knees
Twisting High Knees
Front Raise / Side Raise
X Marks the Spot
Oblique Crunches
Bent Over Flys
Side Kick Curls
Squats

FINISHER:
High Knee Triceps Pulldowns

COOL DOWN STRETCHING

😅 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!

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/

// RESOURCES

📆 WORKOUT PROGRAMS ➭ http://bit.ly/KBWorkoutPrograms
👜 SHOP ➭ http://bit.ly/shopkb

// SUPPORT

🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness
😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

// PODCAST

🎧 SoundCloud ➭ http://bit.ly/SCLetsRun
🎧 Spotify ➭ http://bit.ly/SpLetsRun
🎧 iTunes ➭ http://bit.ly/iTLetsRun
🎧 Stitcher ➭ http://bit.ly/StLetsRun
🎧 Google Play ➭ http://bit.ly/GPLetsRun
🎧 TuneIn ➭ http://bit.ly/TILetsRun

❤ Pahla B – your BEST fitness friend! ❤

46 thoughts on “Watch👉 Day TWENTY-THREE – Weight Loss for Women over 50 😅 31 Day Workout Challenge 2021

  • December 4, 2020 at 10:58 pm
    Permalink

    You are the first trainer I have ever heard discuss and teach balance practice. Thank you. I am considering increasing from 3 to 5 lb weights next time D23 comes around. Will talk to PT first. Still concerned about heart rate not going up much. One of these weeks (now that there are two Q&As each week in December) I will remember to ask you about that in that forum. Thanks again. Happy cloudy, cold day with a few snowflakes from central Wisconsin!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    R3D23 can’t say it enough times Pahla thank you so much for all your encouragement and motivation and the knowledge you share !

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    i really enjoyed this one! I love the inchworm idea and especially enjoyed the shoulder work.

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    On my 3rd of the WLC I was able to complete this entire workout with 5lb weights. The first time, no weight. The second time, 3lb weights, the 3rd time 5lb. I'm very proud…and sweaty! Thank you

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Loved this workout today. I’ll probably go through it again and again. Pahla you are definitely changing my mindset on exercise in a good way. I had gotten in the habit of thinking I wasn’t going to get any benefit from doing the same workout over again. Not sure where that thought came from but it’s going away for a sure.

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    We did it. It's the first time I've done it with 5 pounds 🙂 Thanks, P! This one got my heart going, for sure.

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I know you mentioned where you bought those leggings, but I missed it. Could you please put that back on your YouTube or your Facebook page? Day 23! Thank you 😊

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Excellent workout!! Thank you for teaching me how to do a proper squat today. I knew it was hips over heels but to "bring the glutes down" towards the heels was a game changer for me. Thank you for these helpful cues. Makes an enormous difference!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Thank you Pahla. I really concentrated on form on that session and it has really set me up for the day! Yet again another great workout! Have a good one and see you tomorrow. xxx

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Thank you .Love your work out clothing .Please don't tease me with online shopping as no where delivers to Malta , may as well be living on the moon ( plus shopping as it is , is so frustrating , so little choice )

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Who knew I loved strength training? Yay! Also, who knew I could exercise 23 days in a row? Discovering all kinds of new insights during this series!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Absolutely loved this strength workout. It was challenging but I made it to the end. The inchworm exercises were great, just enough each time. Please do more workouts like this one Pahla. I loved your outfit.😘😘😘🌈👍👍👍

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I have learned a lot of my body and muscles the last four months. Thanks to you; you are the best personal trainer there is! So much fun, every day. Thank you Pahla!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I really appreciate how Pahla comments about her own 'weak' spots, like her hips, today. I mean, runners don't have any weak spots in their legs (except maybe knees 😉 ), and when I hear her comment about that, or see her lose her balance just a bit, it really lets me know that perfection isn't the goal, and that My modest goals are not only acceptable, but attainable. Pahla just seems very real. Thanks Pahla! 😊

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Hi Pahla, sometimes i get a little lazy and will do the workout later. i love your work out leggings and tops. i have to say working out in cuter gear is a great motivater sometimes i will skip a day. i can feel my core tightening after today's workout. i am feeling better each day.

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Completed with 3-pound weights! I will need to get 4 pounders for next month, I think. Progress every time I repeat this series!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Pahla, I wanted to tell you…I am basically a lifelong exerciser, but I almost always take time off when on vacation. Doing this challenge was the first time that I worked out each day of vacation! I even brought my dumbbells with! Thank you for the motivation.

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Days 22 and 23 are done. Tomorrow, will be a High Intensity (very intense), day, with a deep stretching. My body will have two days to recover for Monday's exercise.

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Loved today's session. I have discovered I love working with weights . Thank you Pahla!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I loved all the exercises in this workout, especially the X marks the spot. Really felt those in my abs. Made me feel strong and powerful!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I did this today as part of the mini-challenge. Last week I alternated 2 and 3 pound weights, but this week I did mostly 3 pounds. I did pretty good!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I love how each workout is unique which keeps it interesting. I enjoyed your explanation about why we are doing what we are doing in the exercises. Thank you.

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Day 24 done! And I have your top in my wish list with Amazon. The pants are sadly sold out but they sure are cute on you! Love your work!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I am soooo enjoying your workouts! I usually do weights at the gym. Since the pandemic I have learned a lot about weight loss and working out moderately!! Thank you for this experience! Lisa

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    4th time doing this and I love this workout!!! My balance is getting so much better!!! Thank you!!!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    This is my 4th round of this series. I highly recommend it from day 1 to 31! It's a great learning curve!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Amazing second time through I find it so much more enjoyable! Day 23 rocks!! 🙏🙏😇😇

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I like the format! I did this at the office (essential services, so still open), with the one set of dumbbells I keep there. They r my ‘heavy’ ones, so this wasn’t a moderate workout, it was a good, hard one! Thank u!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    Fancy pants! And I noticed how sneakily you made us do three sets off all (except for the finisher) of the exercises!!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I am so happy that I found your workouts Pahla! I have had issues with knee pain and carpal tunnel throughout this past year. I have been treated for both and realized my workout routine was too hard on me. I have completed 22 days of your workouts and I have had 0 pain! Plus I love your personality and you are a ray of sunshine!! Thank you so much for what you do!!

    Reply
  • December 4, 2020 at 10:58 pm
    Permalink

    I super excited, this is the first time in like 10 years that I am actually sticking to working out. The 20 minute time frame, and 50 plus makes it doable daily. Thanks

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Ancient Japanese Tonic Melts 54 LBS Of Fat (Drink Daily Before 10am)
This is default text for notification bar