30 Minute WEIGHTS Workout for Women over 50
Level FOUR | Heavy DUMBBELLS | ALL standing, NO cardio | BURN 125 – 175 calories
Start LOSING WEIGHT TODAY with my FREE eBook – The 5-0 Method, Weight Loss for Women over 50:
Grab your WEIGHTS for this sweaty and challenging home workout designed especially for women over 50. Killer Bs, we’re boosting our metabolism and shaping our bodies with beautiful muscle tone in just 30 minutes!
SHOP MY ADORABLE LEGGINGS:
And along the way, we’ll chat about WHY lifting weights so beneficial for women of any age. It’s great for:
💪 Increasing your calorie burn
💪 Building bone density
💪 Keeping your mind active
💪 Improving overall strength, and
💪 Shaping your body
Additionally, today’s complex strength training exercises will thoroughly work your upper body, lower body and abs, while also improving your balance. This workout is quick, efficient and effective – all without cardio or transitions to the ground! Warm up and cool down are included.
DYNAMIC WARM UP STRETCHING
SET UP:
Timer is set for one minute intervals; complete each mini-circuit 3x
EXERCISES:
Mini-Circuit 1
Pull Aparts
Split Squats (one interval on each side)
Side Bends
Mini-Circuit 2
Alternating Press Ups
Rear Lifts (one interval on each side)
Twisting Torsos
FINISHER (complete one interval on each side):
Squatted Elbow to Knee Crunches
COOL DOWN STRETCHING
😅 EXTENDED COOL DOWN:
Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!
// FOLLOW
🐝 Killer B Hive Facebook Group:
🌐 Website:
// RESOURCES
📆 WORKOUT PROGRAMS ➭
👜 SHOP ➭
🛒 MY FAVES FROM AMAZON ➭
// SUPPORT
🤝 PATREON ➭
😇 PAYPAL (One Time Donation) ➭
// PODCAST
🎧 YouTube ➭
🎧 iTunes ➭
🎧 SoundCloud ➭
🎧 Spotify ➭
🎧 Stitcher ➭
🎧 Google Play ➭
❤ Pahla B – your BEST fitness friend, making workouts for women over 50! ❤
Even though I’m still a beginner (level 2) I thought I’d give this a try. Used 5 lbs weights. It is a fantastic workout and now in my favorites playlist. Thank you Pahla for creating this one and all the rest.
Thank you Pahla! This was a tough one. Working on strengthening my back muscles, especially my psoas. Those balancing leg raises were deceptively tough LOL. Thank you for another great workout! xoxo
Thank you so much for the much needed reminders! Sometimes I get sloppy with my movements AND I forget to breathe!
Omg, I just found you and you’re great. Tfs your workouts. I will be starting tomorrow after loosing 14.2kg, I need to tone up now. Thanks so much
Hello Paula, thanks! Happy Saturday. Loved your workout! Love your energy and love that you talk us through and work it with us so we can stick with it! Look forward to joining you again in the next few days!
Love your workouts. I feel like you’re in my living room, coaching me! Thanks !!!
This workout really allows you to recognize and feel the muscles that you are using! Loved every minute of it! On a side note Pahla, love the leggings! 🤗
This was awsome! I love those leggings. I used 8 lbs going to work up to 10… I so appreciate you doing workouts for women over 50
First day trying out the routine I love it you do a Awesome 👏🏻 job describing every move 😁
Thank you! I’m a life-long fitness freak, but in the last three years I’ve lost all interest. I’m working my way back to exercising via your routines.
As a just turned 40 year old woman, I enjoyed this workout very much. Thank you for the great content!
Thank you Pahla for your very inspiring weight workout. It’s perfect!
Fantastic! Thank you – just what I was looking for.
Thanks so much Pahla, you’re so encouraging and fun. The workouts just fly!
I do love your workout thank you. I do break it up into two sessions so I do your first set of exercises in one day ☺️. And the second set the next day I do and both of the days with the squats
This is sooooo good. Just enough strength work, the right challeng for me. My legs and but are thanking you Pahla.
I really enjoyed this workout. It was a little longer than your current weight training videos and more difficult. Can we get more of these? Love you and your programs. They really are effective! Thank you!
done this today for the first time with a pair of 5kg dumbells loved it ive just turned 50 and keep fit anyway doing cardio and strength training loved this thkyou and your channel x
The slow movements with weights are my absolute favorites! Thanks Pahla! Loved this one!
Evening Pahla,
I’m a 70-year-old male who is a diabetic with renal (dialysis) issues. These workouts are amazing for me. I’m only using 2 kg weights however by the time I get to the warm down, I know I’ve done a pretty good work out – for my size and age. Thank you from New Zealand!