30 Minute Total Body Knee-Friendly SEATED 🪑 (or Standing!) Workout for Women over 50

Fitness Workout for Women
NO jumping, NO transitions to the floor | DUMBBELLS | Includes WARM UP + COOL DOWN

This fast-paced, fun and fabulous TOTAL BODY workout can be done SEATED🪑 -or- STANDING🧍‍♀️, or a little bit of both! Designed especially for women over 50, this versatile KNEE-FRIENDLY🦵 routine targets major muscle groups for toning and your heart and lungs for essential cardiovascular health.

We’ve got LOW IMPACT (or no impact!) CARDIO to get your heart💓 pumping, plus DUMBBELL STRENGTH work to tone your muscles💪 and build your bones🦴. All exercises are demonstrated in a SEATED position, with options for STANDING variations on-screen as well.

No matter how you do this workout, it’s good for you!

Many, many THANKS😘 to my friend YULI, who sponsored this video through a generous monthly pledge on Patreon as a gift to her mom, Vera! Happy Birthday VERA! 🎁🎊

My deepest gratitude to ALL of my wonderful PATRONS💛: Thank you for helping me make free videos that help us ALL!

Are you ready for a sweaty good time? You know I’m ready – let’s GO!

SHOPPING INFO:
Get my exact 3-pair Dumbbell Set (affiliate link): https://amzn.to/2vkvMkg
Grab this comfy DISBEST tank top (affiliate link): https://amzn.to/3fO3WiX
Shop these cute tropical FITTOO leggings (affiliate link): https://amzn.to/3hsYwvn

SET UP:
Interval timer is set for 30 seconds; complete each circuit twice then rest before moving on to the next

WARM UP

EXERCISES:
Cardio Circuit
Forward Hinge Arm Flappers
Reach Across
Kick Jacks
Double Knees
High Knee Elbow Swings
Toy Soldiers

Strength Circuit
Alternating Press Ups
Front Raise / Side Raise / Side Taps
Letter Xs
Deadlifts
Oblique Crunches
Peek a Boos

Cardio Circuit
Dancing Xs
Rainbow Jacks
Can Cans
Letter Ks
Butter Churns

Strength Circuit
Rows
Overhead to High Knees
Side Bends
Swinging Knees to Elbows
Good Mornings
Flys

COOL DOWN

😅 EXTENDED WALKING COOL DOWN: https://youtu.be/tk6oIzlx1SE

Everything You NEED TO KNOW about WEIGHT LOSS at 50 and Beyond: https://youtu.be/tqcJM2kANQA

If you have friends who want some knee-friendly sweat😅, SHARE this workout! See you in the next video.💛

Some sound effects provided by https://www.zapsplat.com/

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🌐 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

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❤ Pahla B – your BEST fitness friend! ❤

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