40 Minute KNEE FRIENDLY Cardio + Weights Workout for Women over 50


Level THREE | ALL standing, NO jumping, NO squats | DUMBBELLS | BURN 275 – 300 calories

Looking for full body, fat burning cardio AND a total body strength session with weights in a super fun, effective and KNEE-FRIENDLY workout? Yes, please!

My friends, we’re starting this routine by focusing on heart health, with non-stop cardio endurance work that’s tough (in a good way, of course) on your heart and lungs, but easy on your knees and other joints.

Then we’ve got body-shaping strength work with weights that’s fantastic for improving your bone health, muscle strength and balance.

This workout is particularly beneficial for women over 50, because it helps with:
? Fall prevention
? Menopause symptom relief
? Coordination and Proprioception
? Weight Loss
? Osteoporosis prevention, and
? Core strength


It’s really FUN with the chatty, friendly company of your best fitness friend! ? Enjoy!

The handy-dandy Gymboss is set for 40-second intervals with NO rest; repeat each circuit twice

Arm Circles with High Knees
Arm Crossers with Booty Kickers
Welcome to My Homes

Cardio Circuit:
Kick Jacks
Double Knees
Forward Hinge Arm Flappers
Modified Jacks
Toy Soldiers
Rainbow Jacks
Big Arm Side Shuffles
Inside Touch Jacks
Punch Punch Kick
Reach Across Crunch
Drinky Bird Jacks

Strength Circuit:
Front Raise / Side Raise
High Knee Twists
Drinky Bird Flys
High Hand Side Bends
Drinky Bird Triceps Pull Backs
Overhead Side Crunches
Curtsy Tap Twists
Wide Open Stepbacks
Overhead Front Kicks
Front Punch Side Kicks
Deadlift Front Raise
Star Balance

FINISHER (complete two intervals):
Dumbbell Swings


? 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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