25 Minute KNEE-FRIENDLY Bodyweight METCON Workout for Women over 50 ⚡️ Pahla B Fitness


ALL levels | ALL standing, NO jumping, NO equipment, NO squats | BURN 175 – 225 calories | MODERATE day demonstrated | INCLUDES warm up + cool down

It’s a METCON kind of day today, Killer Bs, and that means we’re getting a full body burn and tone workout without jumping, squatting, floor work or equipment! This KNEE-FRIENDLY routine is gentle on your joints, but have no fear, there’s still plenty of sweat. ?

We’re alternating fast-paced LOW IMPACT cardio with slow and controlled BODYWEIGHT strength work for a total body workout that’s lots of FUN!

On-screen, I’m demonstrating a MODERATE effort, but you could easily turn this into a PUSH workout if you’d like.

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/

A total body workout like this can help you:
Improve your balance
Strengthen your core
Build overall muscle tone
Improve heart health and bone density
Build cardiovascular endurance
Decrease your risk of falls, and
Increase your brain-body connection

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The interval timer is set for 30 seconds; complete each pair of (one cardio + one strength) exercises twice before moving on; there is NO REST


Big Arm Side Shuffles + Side Leg Lifts (one interval on each side)
Cheerleader Kicks + Twisting Ys
Middle Skips + I, Y, W and Parade Rest
Toy Soldiers + Leg Circles (one interval on each side)
Twisting Kicks + Standing Cross Body Crunches
Can Cans + Posture Pulses
Reach Across Crunches + Lateral Leg Swings (one interval on each side)
Double Knees + Star Balance
Punch Down Tap Outs + Overhead Deadlifts

Single Sided Slow Jacks


? 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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