November 8

SLIM DOWN & SHAPE UP with Light Dumbbells | 5PD #57


Grab your lightest dumbbells and let’s SLIM DOWN and SHAPE UP! Today’s low impact cardio toning workout is just right for losing weight, building muscle endurance (which also helps your bone density), and improving your cardiovascular health.

Find the FIVE POUNDS DOWN video series on YouTube here:

Start LOSING WEIGHT TODAY with the 5-0 Method (my FREE eBook):

This one’s good for you and lots of FUN, too – let’s go!

Get my exact 3-pair Dumbbell Set (affiliate link):

The interval timer is set for 20 seconds, and we’re completing these triplets in STEPSTOOLS


Can Cans
Deadlift Xs
Double Knees

Low Swinging Heel Digs
Triceps Curldowns
Rainbow Frogs

Twisting High Knees
Speed Skaters
Walking Stars

Booty Kicker Elbow Swings
Chicken Wing Side Kicks
Overhead to High Knees

Middle Skips
Peekaboo Side Steps
Drinky Bird Jacks

Push Push
Pop a Squats
Cross Back Jacks

FINISHER (one interval on each side):
Single Leg Side (Arm) Raises



Thanks for working out with me, and remember to SHARE the video. See you tomorrow. 💛


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❤ Pahla B – your BEST (middle-aged) fitness friend! ❤


menopause, menopause workouts, over 50 fitness, Pahla B, Pahla Bowers, perimenopause, perimenopause workouts, women over 50, workouts for women over 50

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  • Wow, I’m the first one to comment. I enjoyed watching this workout and it looks very doable for someone who doesn’t have bad knees and a spinal lumbar fusion and spinal stenosis. I do have to be careful. I’m extremely overweight but not obese yet according to my doctor. Working with doctor on a lifestyle nutrition program to lose weight and become stronger to support my knees and spine. Do you have a workout video that even less intense on bending the lower spine or swinging the knees. I totally understand if you don’t. I may be asking for the impossible until I lose more weight. So far 10 lbs in 6 weeks just by changing eating habits and less calories but not starving. Thank you for any advice or help.

  • tanks eh!🤙🤙 love your workouts, enthusiasm, love, that you talk the whole time, seriously love that. Helps me stay focused and it’s fun. 🥰

  • How is it that by now I’m not surprised how much work this style of workout is😂 I always start thinking oh I will do this after… and when I end I’m like nope😂 Time to stretch❤

  • Thank you for another great workout and for including your “mess-ups”, they make me feel better when I mess up following you!! I have learned to tell myself “if I am moving I am improving” even if I mess up.

  • I love your workouts. It took me a while to realize that I can’t push myself like I use to. My arms would start hurting me to the point I had trouble just lifting a pan and putting it in the oven. Thank you so much for teaching me that I don’t need to workout so hard. I so look forward to the new workouts every 4 weeks. Can’t wait for your book to come out. Definitely will be reading it.

  • Absolutely loved it!!! I love these cardio + weights combo workouts but was laughing my head off when you said about those of us that do not rest in between exercises 😂😆🤣 as I am at fault of doing that all the time. if I am not walking in between exercises, on running on the spot I just continue with the last exercise for the duration of the “rest” because I feel I get more from the exercise that way, and it (now…) moderate for me 😃😀
    I truly appreciate you Pahla and all the wonderful work and time you put in 🥰

  • Your little talks during the workout really help me mentally. You cheer me up and it’s like working out with a friend!

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