This STRENGTH + CARDIO workout has it all – total body toning work, high heart rate cardio burn, a little bit of balance and core, and plenty of sweat! All without jumping or transitions to the ground.
Here are the FAST FACTS: ALL levels | ALL standing, NO jumping | DUMBBELLS | BURN 150 – 175 calories | MODERATE day demonstrated | INCLUDES warm up + cool down
What makes it perfect for women over 50? We’re emphasizing STRENGTH today, which is especially beneficial for menopausal women to strengthen our bones, shape our bodies and help prevent falls as we get older.
On-screen, I’ll be demonstrating today as a MODERATE workout, but it’s very modifiable to help you get YOUR goal.
Learn how to make this workout work for YOUR goal (weight loss or body-shaping)! Download my free 5-page information resource here: https://pahlabfitness.com/make-your-workout-work/
Get my exact 3-pair Dumbbell Set (affiliate link): https://amzn.to/2vkvMkg
Get my adorable IcyZone tank top (affiliate link): https://amzn.to/2Yw76yT
Check out the list of exercises below, then follow along with me in real time with the full length video.
Can’t see the workout? Click here to watch it on YouTube: https://youtu.be/SaURsCiexK8
Interval timer is set for 30 seconds of work and 10 seconds of rest; complete the entire circuit twice
- Side Kick Press Ups
- Bent Over Flys with Triceps Press Backs
- Reverse Lunge with High Knee Punch Outs
- Peek a Boo High Knees
- Curtsy Curls
- Stepback Twisting Punches
- Drinky Birds
- Forward Hinge Arm Flappers
- Rainbow Kicks
- Windmill Tapbacks
- Wide Open Side Kicks
- Squat Jacks
- High Hand Oblique Crunches
Front Kick / Back Kick with Isometric HOLD during 10-second intervals
COOL DOWN STRETCHING
SUGGESTED STACKER for a “PUSH” day: https://youtu.be/u3V0DeikrXA
😅 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!