October 14

35 Minute WEIGHT LOSS Workout for Women Over 50, Total Body STRENGTH at Home


Level THREE | ALL standing, NO jumping | DUMBBELLS | BURNS 250 – 275 calories

Start LOSING WEIGHT TODAY with my FREE eBook – The 5-0 Method, Weight Loss for Women over 50:

Has menopause (or perimenopause) got you wondering what happened to your body? You're eating the same, you're still working out, but suddenly you've put on some weight and your whole body is different!

I've got you, girlfriend.

If you want to lose weight over 50, cardio isn't the answer anymore!

Our hormones are changing, and the cold, hard truth is that we're losing muscle tone. That's part of the reason we're gaining fat – the more muscle you have, the more calories you're burning every minute of every day. Less muscle tone = more fat from the same amount of calories you've always eaten.

Yikes! So, what's a menopausal girl to do?


Right here at home, with whatever dumbbells you have.
(Get my 3-pair set from Amazon with this affiliate link: )

We're building MUSCLE (which, by the way, is a slow process that needs regular practice, so be sure to come back to this workout at least once or twice a week!) to help our bodies burn fat. I've got a couple of complex exercises each for your UPPER BODY, LOWER BODY and ABS to make sure we get a full body burn.

And, we're having some fun, too – I mean, have you met me? This is a no-repeat, no jumping, all standing, TOTAL BODY workout with me, your best (and most talkative!) fitness friend.

We're doing approximately ten reps of each exercise. More or less.

Arms Circles with High Knees
Arm Crossers with Booty Kickers
Welcome to My Homes

Delt Raises
High Curls
Letter Xs
Big Arm Side Shuffles (yes, there's a tiny bit of cardio, too!)
Twisting Kicks
Reverse Lunges with Squats
Wide Leg Side Lunges
Bent Over Rear Leg Lifts
Booty Kicker Elbow Swings (yep, more cardio, but just a little!)
Grapevine with Side Kicks
Close Squat Twists
Oblique Crunches
Knees to Elbows





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❀ Pahla B – your BEST fitness friend, making workouts for women over 50! ❀


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  • Love, love, love your workouts ❀ and especially love your chatty nature ❀. As a post menopausal 54 yr old trying to adjust to everything that’s happening with my body, hormones and THAT weight gain 😭 your workouts hit the spot and the best thing is they’re do-able πŸ‘
    Thank you from a happy UK subscriber 😁

  • Paula, I just today, May 13, 2020,discovered your video for seniors.Love it. I did go to a gym and worked with a trainer prior to all gyms closing. This made me feel that I could maintain my fitness level until [if] gyms open again. BTW I am 73 and altho my form want’s fancy today I could do all the exercises.

  • I love that you keep it simple, and talk the whole time. Your work-outs are safe and you are spot on with your information.

  • Thank you for all your explanation, answers all of my questions while we go through these challenging exercises. Feels amazing and empoweringπŸ’ͺ

  • I had a little more gas in my tank and I LOVE upper body work, so I added on 3 extra upper body exercises at the end and extended my cool down a bit. I really enjoyed the short cardio bits thrown in to keep us moving and engaged. Thanks, Pahla!

  • Thank you for this video Pahla! I am 44 with a bad knee trying to lose weight, after not exercising for over a year. I love your chatter, it makes it easier to exercise :-). You are so vibrant and fun, I am so glad I found you channel!

  • Amazing, straightforward strength. I switched between weights, so a great one for home where I have a variety. I appreciated the small amount of cardio in between sections, first to warm up the legs, then to shake then out! Rear leg lifts were a great challenge to keep it in the glutes: have to stay focused. Thank u!

  • Used to be a regular exerciser but have gotten lazy in my 50’s. This was a great workout and just what I need! I will be checking out more of your stuff! Thanks so much!

  • First time with you Pahla. Love it, love it, love it. These strength exercises are ones I can start and finish sweating and feeling fantastic. Thank you.

  • That was just the right amount of challenge, i really enjoyed it. Thanks Pahla! Your energy and enthusiasm is infectious!

  • Awesome work out. I was doing extra steps along with her workout to at least get a mile walk in and i was able to do that with Pahla., because it was rainy outside. We have to get the moving in where and when we can. Keep Moving don’t Ever Give Up. Do what you can. Much Love! Take care of You!

  • I really enjoyed watching your workout. I like to see how the workout is before I do it. And this is something I can do being 55. And I love the way you explained everything without pushing to hard. I’m definitely going to show some friends. Thank you.

  • I loved this one! Even though it is 3 years old you had some new movements for me! Love the strength training workouts Pahla! I want to make my bones stronger every day! Thank you for helping me achieve this!! Blessings to you today!!πŸ₯°β€

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