Cardio STRETCH Full Body Workout for Women over 50

ALL levels | ALL standing, NO jumping, NO squats, NO equipment | BURN 100 – 125 calories | MODERATE day

This glorious CARDIO STRETCH routine is a fantastic treat for your body and your energy levels, with the perfect amount of gentle movement and static stretching for tired muscles.

Cardio stretching fits *anywhere* in your week of workouts! Use this video as a MODERATE day workout, an ACTIVE REST day, or as a prolonged WARM UP for your push day workout!

Download my free 5-page information resource here about making ANY workout work for YOU and your goal here:

We’re working on heart health, flexibility and overall energy today with no equipment, no jumping, no squatting and no transitions to the ground.

Shop this cute black + white yoga top (affiliate link):

There is no timer, so some of these intervals might feel long. πŸ™‚ Repeat the cardio and stretching movements twice on each side.

Low Swinging Tappers

Skiers with Calf Stretching
Twisting High Knees with Standing Twist Stretch
Rainbow Kicks with Overhead Rainbow Stretch
Windmill Tapbacks with Hamstring Stretch
Booty Kicker Jacks with Quad Stretch
Wide Open Side Kicks with Chest Stretch
Forward Hinge Arm Flappers with Upper Back Stretch

SUGGESTED STACKER for a PUSH DAY (Toning CARDIO 10 Minute Workout):


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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40 Responses

  1. Kelly Jones says:

    I am loving your videos! Positive, quirky, and encouraging. I did like the no timer surprise but kinda like the structure of timer too. Just enjoying something happy, i needed this. Thank you!

  2. Excellent workout. Thanks so much.

  3. What a magical workout! I took the cardio at a glorious slow stretching pace and when the holds came oh my😌😌😌 Loved the double rounds because I was really able to get deep in round two. This will be perfect for active recovery days or to warm up before a yoga class! Thank you for this one my dear! And that top is so cool😍

  4. Yep, just what I needed. Sweating and breathing heavy. You're the best, Pahla!

  5. Elke Royal says:

    Pahla, Thank you for another great workout. I ride my bike 15 to 18 miles every other day and I wanted this exercise as an active rest day, but as soon as I did the leg exercises, the side kicks and the the knee lifts with a twist, my muscles reminded this indeed is not a rest day ha ha. I could also feel the arm stretches all the way up into my shoulders.

    Love your cat’s antics in the background πŸ˜†

  6. Loved this workout. I enjoyed it being different. It made my body work
    Thank you so much Pahla

  7. Still working the 31 Day Challenge and wanted to see a more recent Pahla B workout. It was fun and kept my moderation level. Loved it !

  8. Pahla love your workouts! However, I can't play this playlist on my smart tv because the first video is a private video. Can you remove it, or make it public so I can continue to follow you. The playlist is called 'MODERATE Day Workouts for Body Shaping or Weight Loss over 50'
    . Thanks!

  9. shinystar 1 says:

    you speak truth about overworking the body. i fall into the mistake time and time again but your workouts and talks always rein me back in

  10. Thank you Pahla…great stretch workout. It is a conscious effort to SLOW down. Lol. πŸ€—

  11. Thank you Pahla. I overdid yesterday so, I can honestly say that I would have been very happy sitting with Agatha there on the sofaBut, I did it:)

  12. cm rich says:

    No finisher!!?? It’s like my birthday and Christmas all wrapped up. Lol. Thanks!

  13. This was sweaty! Thank you

  14. Phew loved this πŸ˜ƒ

  15. Ann Tews says:

    Loved this workout Pahla!! Got my heart rate up and used a chair for support for the stretches. Loving moderation!!!!

  16. carol mahon says:

    Wow! This was work and I feel very energized. Excellent workout for me, and fun too. Thank you!

  17. Muy buenos ejercicios gracias πŸ™πŸΌ

  18. Laura Beck says:

    This is a different kind of a workout that really gives you energy! A real feel good feeling!

  19. Next Phase says:

    What a cute work out top! Love it!

  20. Jo Willard says:

    Pahla just found you about 2 weeks ago and love you! We are similar in age and I appreciate how you understand us older gals. I keep laughing about ur weebols and Daybreak chat on one of your videos. I have tried a few other online instructors, but your calming chat and understanding make me stay with you. I also thought I could never be a runner, but I am running with you! Thank you

  21. Hubby and I loved this, and it was definitely sweatier than I expected! Thank you!

  22. Kathy White says:

    Your budget for exercise clothing must be astronomical! It seems you have something new everyday…no repeats!!

  23. The hamstring stretch is similar to pyramid in yoga. Both are my nemesis. For someone who doesn't stretch a lot or do yoga, you sure seem flexible! As always, fun and challenging. But it seemed weird not to do the normal warmup, like arm circles. The arm movements were more like ding dong arms—fun, but it seemed weird not to be doing the usual. But I survived this slight change in routine!

  24. Mandy Moody says:

    Omg Pahla I love your top! πŸ‘πŸΌWhere did you get it?? This was a fantastic workout! The only part I struggled with a tad was the hamstring stretch. I was having a tough time seeing how my back leg was supposed to be positioned. Perhaps next time you could show us a side view of that stretch? Thanks again and love you! ❀️

  25. I needed this, perfect!πŸ‘

  26. Debbie Otto says:

    One of my favorites

  27. Paula Levy says:

    This was my first video back with you after a week of not working out. (I have been working out with you for a couple months😊.) I pulled my back last week so I gave myself a break. This was a very very hard workout. I literally had to modify my arms. How embarrassing!!!

  28. Barbie c says:

    Loved it! Feeling so great before I head off to work. Thank you. ❀️

  29. Pahla! How do you always know exactly what I need?!? The standing twist stretch was the favorite of mine. Helps with my hip and lower back. The workout was just right for me today thank you! πŸ’—

  30. Rita Muller says:

    Loved this one Pahla! I watched a few minutes before I started and knew I'd need my chair so grabbed it and started. I feel good and sweaty after this. I moderated due to illness even more than you and now I feel great. Perfect workout after being in bed since Thursday due to a reaction to my allergy retesting. Thank you for a terrific workout as always.

  31. Wow! This was everything! I saved this to my playlist! Thank you so much Perky, pretty Pahla!

  32. This was a totally different workout! I enjoyed it on my moderate day! Thank you.

  33. Joy Jones says:

    So my cold turned into an Upper Respiratory infection. I saw the Doctor last week and he put me on strong antibiotics and rest. Today is the first day that I have worked out in 5 days. It was just enough. I could tell my body was fatigued at the end and it was a good time to stop. Today was enough. I really enjoyed it. The stretching felt good after days of inactivity. Hugs of appreciation.

  34. Sandy Ocean says:

    Wow – I found muscles I didn't know I had! I know I have no upper body strength so even hands overhead is a work out for me. πŸ™‚ Working on it day by day! Thank you!

  35. Wowww. Totally different video. I really enjoyed a million. Thanks a lot for making this work out version.✌✌

  36. Superrr… this is the perfect exercise for me πŸ‘Œ

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