Fitness Workout for Women

Day TWELVE – Weight Loss for Women over 50 ๐Ÿ˜… 31 Day Workout Challenge

Download your FREE copy of Weight Loss Over 50 here:

ALL Levels | ALL standing, NO jumping, NO equipment | BURN 100 – 150 calories | INCLUDES warm up + cool down

Itโ€™s DAY TWELVE of the Weight Loss for Women over 50 series of workouts – your FREE 31 day exercise program, designed especially to help women in perimenopause, menopause and beyond to lose weight.

We are changing gears today, Killer Bs, for a fun and functional CARDIO YOGA workout thatโ€™s a challenge for your body and your brain, too!

Getting a little variety in your routine is great for your overall health and fitness, and this specific workout is designed to improve your brain-body connection, with challenging balance poses and a quick pace.

The interval timer is set for 30 seconds and 15 seconds


Round ONE, complete the exercise as cardio for 30 seconds and hold for 15 seconds
Tree Jacks (one hold interval on each side)
High Lunge with Knee Up (one hold interval on each side)
Triangles (one hold interval on each side)
Forward Fold with High Hands
Chair Pose with High Hands

Round TWO, complete the exercises above as a hold for 30 seconds and cardio for 15 seconds



Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!


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โค Pahla B – your BEST fitness friend! โค

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  1. Loved this workout I definitely need to work on my balance as I had to hold on to a chair a lot . And doing some sort of modification on the lunges as my knees bother me at times. Love the idea of doing whatโ€™s best for me and what I can do!!

  2. I loved this workout – but let me just say, as a crazy cat person (we have 4 cats here), I LOVED the cat on the back of the couch during the whole video!! Is that Agatha?

  3. Workout complete ๐Ÿ™‹๐Ÿพโ€โ™€๏ธ. Great stretch today. My body needed it because I did the elliptical earlier today ๐Ÿคธ๐Ÿพโ€โ™€๏ธ

  4. Was that officially your longest finisher ever LOL? Loved the challenge! Remembering one of my fav ladder workouts (yours of course) with kettle bells involved triangles, and they were the last exercise in the circuit. Still difficult without weights!!

  5. You are so creative! Just curious—you seem to know some yoga poses, but you don't really practice yoga? I do yoga daily—and don't view it as workout—I do it for other reasons, but it can be a full bodyweight activity and cardio (although I refuse to jump around a lot in 104+ degree rooms, so I avoid hot yoga!)

  6. Love Love love this โค๏ธ a little different, a little quirky but adorable!!!โ€™ Totally enjoyed this! Love how you mix things up!!! Keep it up! Oh and please please bring the roller coast swoops back please ๐Ÿ˜‰

  7. Oh, my goodness! This was a serious challenge! I havenโ€™t done any yoga in a few years. This workout awakened muscles that only yoga can reach! Thank you, so much, for this amazing blend of cardio and yoga! Brilliant!

  8. Wow!ย  I loved this one so much.ย  Such a great change of pace.ย  And WTG, Pahla, for stretching outside of your comfort zone to bring us something different.ย  I really liked it.

  9. Hi Pahla! I just loved today's cardio yoga session! I find myself looking forward to each day's workout, but particularly enjoyed today's! Thanks for all you do, and your quirky, fun approach to fitness!

  10. Thank you for stepping out of your comfort zone on this one, Pahla. I have done yoga for many years, and having some variety in how it can be done is great for my brain and body. Hope you'll go there again sometime.

  11. OMG Pahla…I love you! Thank you for all the effort you put into your workouts and the variety of moves, combination of cardio and other things, strength, balance, and fun. PS this was a fooler. It does not look like a lot, but I am definitely moderately worked!

  12. This workout was NO JOKE! It was a little challenging, but I LOVED it!! I bet weโ€™ll all feel the effects of this one tomorrow!. Thank you Pahla for the challenge! ๐Ÿ˜…

  13. Hello! I just had to write! OMG, I'm not big on yoga, but….the way you did it was excellent! It was so challenging esp the balance, I wobbled a lot! I also felt the work in my middle and upper back the most. At the end I let out one massive yawn…satisfaction?? perhaps. Anyway, this was GOOD and very different – (hint!). You're the best and Thank You so much ๐Ÿ™‚ <3

  14. thanks Pahla! that was a unique one for me and I'm feeling accomplished this morning. No not that I did a perfect day 12, but a perfect attempt to do my very best. new philosophy: challenge my 69 year old body to do it's best! love you girl!!

  15. Happy New Year PB
    I'm late to this Challenge party and I was just wondering if all 31 workouts will be up for longer than the 31 days of January?
    Thanks, Txx

  16. Holy crap!! ๐Ÿ˜ฌ๐Ÿ˜‰ this was intense (and I practice yoga), my balance was not behaving so… a few swear words to get it under control ๐Ÿคญ and I was good! ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿคฃ I truly did enjoy it. Tougher than I thought it would be! But I was tougher. ๐Ÿ˜‰๐Ÿคช

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