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

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

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?

STRENGTH TRAINING.

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.

SET UP:
We’re doing approximately ten reps of each exercise. More or less.

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

EXERCISES:
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

FINISHER:
Thrusters

COOL DOWN STRETCHING

😅 EXTENDED COOL DOWN:

Thanks for working out with me – be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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📆 WORKOUT PROGRAMS ➭

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// SHOP
(These are affiliate links, which means that at NO EXTRA COST TO YOU, I earn a small commission when you purchase items through these links. It’s a great way to support this channel AND get awesome workout gear. Thank you!)

Killer B Merch on Zazzle:

My AMAZON Store (see all items):

EQUIPMENT:
AmazonBasics Dumbbell Set (3-, 5-, 8-lb and stand):
GoFit Pro Power Resistance Loop Kit:
Handy-dandy Gymboss:
BalanceFrom Thick Yoga Mat:
Vinyl Coated Kettlebell:
Gold’s Gym 36″ Mini Trampoline:
Valeo 8-lb Medicine Ball:
KLB Sport Square Stepper with 4 Risers:
JBM Stability Ball with Pump:
SPRI 36″ Foam Roller:

CLOTHING:
Skirt Sports Jette Skirt:
Skirt Sports Lioness Skirt:
Skirt Sports Hover Skirt:

RUNNING GEAR:
Suunto Ambit3 Peak:
Altra Solstice:
Saucony Kinvara:
Altra Timp:

❤ Pahla B – your BEST fitness friend! ❤

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7 COMMENTS

  1. Thank you! Yowza, great workout, some different positions were really enjoyable (like bicep curl with arms stretched out and standing crunches) and, love the words "last rep, last one…". (lol)

  2. Great workout and …. yay, NO FLYS.  Hate them!  As often, I modified this to suit – heavier weights, faster cardio – but loved the sweat and content.  Thanks

  3. 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 👍
    Thank you from a happy UK subscriber 😁

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