Fitness Workout for Women
Level FOUR | ALL standing, NO cardio | HEAVY dumbbells | BURN 200 – 225 calories

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!

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❤ Pahla B – your BEST fitness friend! ❤

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