ALL levels | ALL standing, NO jumping, NO repeat | DUMBBELLS | BURN 150 – 175 calories | MODERATE day | INCLUDES warm up + cool down
We’re living our best life with this efficient and effective FULL BODY workout that’s perfect for women of a “certain age.”
It’s a MODERATE day, combining LOW IMPACT cardio with dumbbell STRENGTH work, which is perfect for your weight loss or body shaping goal. Download my free 5-page information resource here about making ANY workout work for YOU here: https://pahlabfitness.com/make-your-workout-work/
In under 30 minutes, this workout will help you:
? Improve your balance
? Tone up
? Increase your bone density
? Boost your metabolism
? Impact your mood, and
? Improve your heart health
All without jumping or getting up and down from the ground!
SHOPPING INFO:
Get my exact 3-pair Dumbbell Set (affiliate link): https://amzn.to/2vkvMkg
Grab these cute Skirt Sports capris (affiliate link): https://amzn.to/3bmgY4F
SET UP:
Interval timer is set for 40 seconds of work and 10 seconds of rest/transition time; exercises alternate between CARDIO and STRENGTH with NO repeating
WARM UP
EXERCISES:
Side Arm Side Kicks
Wide Open Side Kicks
Windmill Tapbacks
Curtsy Press Ups
Leg Twister Jacks
Star Balance
The Wave
High Knee Peek a Boos
Half Jacks
Bent Over Row with Triceps Kickbacks
Cheerleader Kicks
Delt Raise Side Kicks
Low Swinging Tappers
Reverse Lunge Curls
Reach Across Crunch
Deadlift Front Raise
Goofy Jacks
Turn In Lunges with Triceps Punch Downs
Forward Hinge Arm Flappers
High Knee Twists
Alley Oops
Letter Xs with Side Kicks
FINISHER:
Squats with Press Ups and Front Kicks
COOL DOWN STRETCHING
SUGGESTED STACKER:
Boost Your Burn 10-Minute MetCon: https://youtu.be/HqT-sGbjU9s
? 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
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? MY FAVES FROM AMAZON ➭ http://bit.ly/KBamazon
// SUPPORT
? PATREON ➭ https://www.patreon.com/PahlaBFitness
? PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness
// PODCAST
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❤ Pahla B – your BEST fitness friend! ❤
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