Metabolism Boost in Menopause, 30 Minute STRENGTH TRAINING Workout for Women over 50



Level FOUR | ALL standing, NO cardio | DUMBBELLS | BURN 125 – 175 calories

Wanna tame the “menopause monster” and feel AMAZING (while also boosting your metabolism, strengthening your bones, shaping your body and working on weight loss)? Of course you do, and this full body workout is exactly what you need!

Get my exact 3-pair Dumbbell Set from Amazon (affiliate link): https://amzn.to/2vkvMkg

We’re picking up heavy things and putting them back down again (aka, STRENGTH TRAINING with heavy dumbbells), and here’s why it’s the perfect exercise routine for women over 50:

πŸ’ͺ Muscle tissue is “metabolically active,” meaning that it uses a lot of energy (calories) to simply exist.
πŸ’ͺ As we age, we lose muscle tone.
πŸ’ͺ The loss of muscle tone causes our bodies to store fat, even if we’re eating the same and exercising the same as we’ve always done, because our bodies aren’t burning the same number of calories they used to.
πŸ’ͺ The best and most effective way to gain muscle tone (or at least slow down the loss of it) is to workout with WEIGHTS.

We’re exercising our bodies and our brains today with very complex barefoot exercises that will challenge your coordination and balance while building strong, beautiful muscles.

There’s no cardio and no floor work, but the warm up and cool down are included!

SET UP:
The timer is set for one and a half minutes of work and 15 seconds of rest (go at whatever pace is best for YOU, I used a timer so I wouldn’t have to count); complete the circuit three times

WARM UP:
Arm Circles with High Knees
Arm Crossers with Booty Kickers
Welcome to My Homes

EXERCISES:
Curtsy Lunges with Side Kick and Press Up
Squats with Front Kick and Front Press
Good Mornings with Triceps Extensions
Reverse Lunges with High Knee and Side Raise

FINISHER:
Side Bends with Cross-Body Knees to Elbows

COOL DOWN STRETCHING

πŸ˜… 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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❀ Pahla B – your BEST fitness friend! ❀

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30 Responses

  1. Great, short n to the point getting more muscles involved, you rock killer bee,

  2. Wow! That was hard, in a good way.

  3. Thank you Pahla for the bootay burn ❀️πŸ’₯πŸ˜‚πŸ™πŸΎπŸ’“β­οΈ

  4. Kelly Rice says:

    That was amazing, thank you for everything you do! Your abs are GOALS!

  5. This was so fun and hard! I loved sweating with youπŸ˜…

  6. So glad I found you. Love your workouts

  7. Dee Dee says:

    I had more fun listening to you than anyone else I've ever watched. Ok…now to replay and do the workout.

  8. Cara J says:

    This was great!! Had to modify good mornings–I used an 8lb and did not want to hurt my back. Did dead lifts, then tricep extensions. Everything else, just as ordered.

  9. OMG!! I love these compound exercises! Really got the heart rate up! I'm a sweaty mess! The part about needing more recovery time really resonated with me. I've been feeling so unfit and just blah for several months even though I exercise every day. This 14-day plan is really changing my perspective and helping combat negative self-talk. I really can't thank you enough.

  10. Karen D says:

    Great workout today loved this one ! Thank you Pahla 🐝

  11. Thank you Pahla! Love the challenges in this one, my brain AND body are getting stronger! πŸ˜„

  12. I like this exercise you have introduced. It is easy yet difficult and makes my heart beat fast. Thank you very much for sharing.

  13. Pahla is see your abs!I wanna see my abs and loose that lower belly pooch! X

  14. I am so glad I recently found you, Pahla! I love your casual style and challenging workouts!

  15. I’m adding this to one of my favorite workouts. It was a little difficult, but not impossible. Thanks for your humor – it helps πŸ˜€

  16. Thanks for this awesome workout. I have a new appreciation for slow balance and strength work.

  17. Pahla you are creatve with your routines…thank you! 😊

  18. I'm not sure what burns more… My brain from all those compound moves that I had to concentrate on or my bottom! Hahaha! Great sweaty burn! πŸ‘πŸ‘β€οΈβ€οΈ

  19. Joanna Self says:

    Recommended calories per day to lose menopausal belly fat. Work out 6 days a week and not seeing any results…HELP!

  20. Amelia T says:

    I hadnt done a proper workout in about a month until I did this one last night. My caboose is on fire today! πŸ”₯ Thanks Pahla

  21. cm rich says:

    WOOOOO, sweaty mess! Thanks friend!

  22. Fran Dodds says:

    I had such fun…..when it finished! Thank you, Paula xo

  23. valexan22 says:

    Thank you: I needed it.😊

  24. Whew!!! This one kicks my butt. Balance!?!? OMG. It was bad today. LOL

  25. Beth Albany says:

    I think the last exercise should be reversed.

  26. This one kicked my butt (in a good way), Pahla. Thanks!

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