This standing STRENGTH TRAINING workout is simple and slower moving, but that doesn’t mean it’s easy! Designed especially for women over 50, this exercise routine targets your major muscle groups for maximum body-shaping and metabolism-boosting results.
Get my exact 3-pair Dumbbell Set (affiliate link): https://amzn.to/2vkvMkg
As we enter perimenopause, menopause and beyond, we need to be mindful of building our bone and muscle strength, and lifting weights is how we get that done.
Bonus benefits include:
???? Protecting bones from breaks
???? Assisting weight loss
???? Improving your balance
???? Firming and tightening your body
???? Increasing your everyday calorie burn
???? Lowering your resting heart rate, and
???? Building your confidence
This full-length workout has NO cardio and plenty of verbal instruction for beginners, but is beneficial for ALL fitness levels. There are NO transitions to the ground, and it includes both a thorough warm up and a lovely cool down stretch.
When you’re ready, I’m ready. Grab a HEAVY-for-YOU pair of dumbbells and let’s get strong!
SET UP:
Complete each exercise for ten reps; complete the circuit three times
WARM UP:
Arm Circles with High Knees
Arm Crossers with Booty Kickers
Welcome to My Homes
EXERCISES:
Press Ups
Letter Xs
Close Squats Twists
Open Lunges
Deadlifts
FINISHER:
Single Leg Flys
COOL DOWN STRETCHING
???? 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!
// FOLLOW
???? Killer B Hive Facebook Group: https://goo.gl/fqtMXU
???? Instagram: http://goo.gl/tytrte
???? Website: http://pahlabfitness.com/
// RESOURCES
???? WORKOUT PROGRAMS ➭ http://bit.ly/KBWorkoutPrograms
???? SHOP ➭ http://bit.ly/shopkb
// SUPPORT
???? PATREON ➭ https://www.patreon.com/PahlaBFitness
???? PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness
// PODCAST
???? SoundCloud ➭ http://bit.ly/SCLetsRun
???? Spotify ➭ http://bit.ly/SpLetsRun
???? iTunes ➭ http://bit.ly/iTLetsRun
???? Stitcher ➭ http://bit.ly/StLetsRun
???? Google Play ➭ http://bit.ly/GPLetsRun
???? TuneIn ➭ http://bit.ly/TILetsRun
❤ Pahla B – your BEST fitness friend! ❤
The Seven Husbands of Evelyn Hugo: The Sunday Times Bestseller
HKD 63.31 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
My Husband Betrayed Me at the Altar for My Best Friend: A Marriage of Betrayal, Infidelity and Revenge Romance (Her Marriage in Crisis Book 3)
HKD 23.36 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
The Secret Texts My Husband Sent Another Woman: A Marriage in Crisis Romance (Her Marriage in Crisis Book 9)
HKD 23.36 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
How to Wean Your Baby: The step-by-step plan to help your baby love their broccoli as much as their cake
HKD 155.90 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Why Does Everybody Hate Me?: Living and Loving with Rejection Sensitivity Dysphoria
HKD 141.42 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
The Secret My Husband Sent Another Woman: A Marriage in Crisis Romance (Her Marriage in Crisis Book 1)
HKD 23.57 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Hungry: A biography of my body
HKD 165.95 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
The Secret My Husband Sent My Sister: A Marriage in Crisis Romance (Her Marriage in Crisis Book 6)
HKD 23.57 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
The Spare Room: Later in Life Marriage in Crisis Romance (Marriage In Crisis Series)
HKD 23.68 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Enough: Your Health, Your Weight, and What It's Like To Be Free
HKD 116.16 (as of April 20, 2026 06:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Auto Amazon Links: No products found. Blocked by captcha. Blocked by captcha.
Auto Amazon Links: No products found. Blocked by captcha. Blocked by captcha.