Watch๐Ÿ‘‰ Day TWENTY-TWO – 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, NO equipment | BURN 100 – 125 calories | INCLUDES warm up + cool down

Itโ€™s DAY TWENTY-TWO 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 all bodyweight today, Killer Bs, but that doesnโ€™t mean itโ€™s going to be easy. This thorough (and thoroughly fun!) workout includes LOW IMPACT CARDIO plus BODYWEIGHT STRENGTH plus BALANCE PRACTICE!

Working with a moderate pace thatโ€™s perfect for weight loss, weโ€™re using every single muscle in our bodies, while chatting about that moderate pace.

I know itโ€™s still a tough concept to wrap your brain around, but working out moderately can yield amazing weight loss results (when paired with eating the right number of calories consistently)!

SET UP:
The interval timer is set for 20 seconds; complete the cardio circuit twice, then the strength circuit twice, then the balance circuit once; there is NO rest

WARM UP

EXERCISES
Low Impact Cardio Circuit:
Low Swinging Tappers
Kick Jacks
Big Arm Side Shuffles
Double Knees
Twisting Stepbacks
Windmill Tapbacks

Bodyweight Strength Circuit:
Turn In Lunges
Peek a Boo Side Steps
Curtsy Lunges
I, Y, W and Parade Rest
Welcome to My Homes
Reverse Lunges

Balance Circuit (one interval on each side):
Star Balance
Crane Kicks
Drinky Birds

FINISHER:
Complete one cardio, one strength and one balance exercise from each circuit in a row; there is NO rest

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

44 thoughts on “Watch๐Ÿ‘‰ Day TWENTY-TWO – Weight Loss for Women over 50 ๐Ÿ˜… 31 Day Workout Challenge 2021

  • December 15, 2020 at 2:23 pm
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    ๐Ÿ˜ฒ Iโ€™m on round 2 of the WL challenge. I seem to have zero balance, tipping over grandly doing things that werenโ€™t designed to challenge balance. All the way through the workout. Also (or this may have been cause and effect), I couldnโ€™t โ€œfindโ€ my core muscles. Kept trying to tighten, but nothing seemed to move. And, itโ€™s week 3 of Advent, so eggnog and fruitcake. ๐Ÿ˜ฒ๐Ÿ˜ท

    Reply
  • December 15, 2020 at 2:23 pm
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    Back when I did this during round 1, I was like, "Ughhhh," during the world's longest finisher. Now, in round 4, I chose this workout today because of it. Thanks, Pahla <3

    Reply
  • December 15, 2020 at 2:23 pm
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    7 months ago, I would have considered my favorite workout to be cardio. It is so refreshing to be introduced to a variety of workouts, so gently and encouragingly. Thank you! I see tomorrow is weights, not even dreading it Thank you for all the new appreciations. Peace.

    Reply
  • December 15, 2020 at 2:23 pm
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    That was fun. Way to mix it up and surprise us. It also did mix up my brain and make me have to think lol.

    Reply
  • December 15, 2020 at 2:23 pm
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    R3D22 done. Actually think I might be getting a little better in doing some of these exercises yeah me!! I donโ€™t do the lunges where you twist but have started to do my modified version of the curtsy lunges. I donโ€™t go down very far at all but am doing them my way. And my way is just as good . Thanks so much for your encouragement and motivation Pahla!

    Reply
  • December 15, 2020 at 2:23 pm
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    This is my new favorite. Loved doing all three, cardio, strength, and balance. Hating drinky birds less and less every time we do them.

    Reply
  • December 15, 2020 at 2:23 pm
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    I think this is one of my favorite workouts in this series!! Cardio – balance – strength!! Has it all! ๐Ÿ’ช๐Ÿปโค๏ธ๐Ÿ

    Reply
  • December 15, 2020 at 2:23 pm
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    Still plugging along I think this is the 5th or 6th time I've done this one so far. One funny thing is Agatha's expression at the very beginning when you talk about doing balance. She's got that same look my cat gets, ears at a lower angle, when she is not pleased! I guess she doesn't like balance!!๐Ÿ˜ฝ

    Reply
  • December 15, 2020 at 2:23 pm
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    I keep returning to this 30-day series…they are perfect for me. Have to admit that weight loss at 70 is a big challenge! So todays comment about this Day 22 workout is the lunges … modify to kicking??? A video describing and showing the kicking modification for lunges would be a big helper. Maybe Iโ€™ve missed that, but a link to that would be beneficial to my knees. Pahla, youโ€™re awesome.โค๏ธ๐Ÿ’™๐Ÿค

    Reply
  • December 15, 2020 at 2:23 pm
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    Boy my brain didnโ€™t want to help today coordination was really yucky and balance was only a little bit better than that! Oh well I did my best and thatโ€™s just great! Thanks Pahla for helping me to finally realize it!!!$. 2nd time through.

    Reply
  • December 15, 2020 at 2:23 pm
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    Well…I got some dates mixed up and did this twice. Or did I just comment on it twice? I don't remember the finisher at all. I am so kerfuffled, seeing a comment from myself from yesterday!

    Reply
  • December 15, 2020 at 2:23 pm
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    Hi Pahla, I've really loved following this 31 day challenge. Its the first time I've EVER done 22 days of consecutive exercise. My only problem is I just cannot lunge and I always feel a little disheartened when they appear. I do some sort of kick to modify, but I was wondering of you would please do a short video to show all the lunges and how to do the modify kicks as I don't feel like I'm doing it correctly. Sorry, but thanks for reading x

    Reply
  • December 15, 2020 at 2:23 pm
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    September and my drinky birds are still a work in plrogress. This is tougher after sitting at my desk all day!

    Reply
  • December 15, 2020 at 2:23 pm
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    I did today number 21 and number 22. I had difficulty with the shorten of the exercices. I need more times in order to come into the next exercice. But it was goog to sweat. An I can notice that some exercices are less difficult for me. My body feel good and better. See you tomorrow.

    Reply
  • December 15, 2020 at 2:23 pm
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    Down a pound from the start Pahla! Thank you โ˜บ๏ธโค๏ธ

    Reply
  • December 15, 2020 at 2:23 pm
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    Hi Pahla. I just want to ask, how do you do the lunges kick? I can't do the proper lunges as you did, but i am not sure how to do the substitute version. Thanx Pahla.

    Reply
  • December 15, 2020 at 2:23 pm
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    This one flew by and was perfect hotel workout! Another one I had to save to favorites. THANK YOU!!!

    Reply
  • December 15, 2020 at 2:23 pm
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    Every time I do this I think about how much we need these words about endurance. Who knew in January that our world would be so different? And yet, even in July – I need to be reminded about endurance.

    Reply
  • December 15, 2020 at 2:23 pm
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    This is my 5th round of the challenge and my notes tell me I was once interrupted (IN March) by a snake. Good memory of that day! Getting it done! Curious to see how much my balance has improved.

    Reply
  • December 15, 2020 at 2:23 pm
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    Thanks again Pahla. Love the challenges of thinking about form rather than crashing and bashing around the gym! Great content once again! Have a great day and see you tomorrow! xxxx

    Reply
  • December 15, 2020 at 2:23 pm
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    Another good one. Is it me or are these getting better each day? 3 weeks DONE, 4 lbs down, and my clothes are fitting better! Lots more work to do, but a new habit has been formed!

    Reply
  • December 15, 2020 at 2:23 pm
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    Always love the ones with so much variety. I think on Round 2, Day 22, my balance is more reliable, "consistent". Drinky Birds were such a challenge in the beginning, now less so. Thank you!

    Reply
  • December 15, 2020 at 2:23 pm
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    Did anyone else get a sore back from this one? Maybe Iโ€™m just stiff or something. I tried stretching throughout the day and used my foam roller this evening. Fortunately my massage therapist was able to open up starting today. I canโ€™t wait until my appointment on Thursday!

    Reply
  • December 15, 2020 at 2:23 pm
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    I really had to push myself to do this workout, because I had spent most of the day gardening but I'm so glad I did! I really appreciated the stretches, and I loved the mix of cardio/strength/balance. Thank you!!

    Reply
  • December 15, 2020 at 2:23 pm
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    Hi Pahla, may I ask you which of your workout series you recommend we do, once the weight loss 31 days are done? Thank you ๐Ÿ’•

    Reply
  • December 15, 2020 at 2:23 pm
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    I am never bored with the workouts. They are impactful and effective. I like the combination of cardio and balance. My heart rate was up. Thank you.

    Reply
  • December 15, 2020 at 2:23 pm
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    I thought I was being moderate but I"m still catching my breath a bit. I really appreciate this workout – and I liked doing the strength first, too!

    Reply
  • December 15, 2020 at 2:23 pm
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    Loved the combination of mental and physical work today. I'm also doing mini workouts with my teens while we're at home – they are so fast! Haha – it's great to come back to this type of workout just for moi.

    Reply
  • December 15, 2020 at 2:23 pm
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    Loved it! Twisting Stepbacks really challenged my brain and body, as you said – opposite hand and foot moving! My favourite move was Windmill Tapbacks: it feels powerful, like there's a one-legged squat hiding in there! Thank-you!

    Reply

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