Day ELEVEN – Weight Loss for Women over 50 😅 31 Day Workout Challenge

Metabolic Cooking - Fat Loss Cookbook

Download your FREE copy of Weight Loss Over 50 here:

ALL Levels | MOSTLY standing, SOME seated, NO jumping | BURN 125 – 175 calories | INCLUDES warm up + cool down

It’s DAY ELEVEN 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.

Today we’re getting a terrific workout with LOW IMPACT CARDIO and SEATED ABS. And while we sweat, we’re chatting about the difference between MODIFYING your workout and MODERATING it.

So of course that means that we’re doing a little of both:
👉 We’re moving at a MODERATE pace, because that’s best for weight loss.
👉 And we’re MODIFYING some exercises, because it’s the right amount of challenge.

This perfect routine is the right amount of sweat paired with the awesome challenge of ab work.

The interval timer is set for 30 seconds; complete the cardio circuit twice, then the seated abs circuit twice; there is NO REST

Low Impact Cardio Circuit:
Double Knees
Rainbow Jacks
Mountain Climbers (using the chair)
Toy Soldiers
Booty Kicker Elbow Swings
Rockettes (using the chair)
Letter Ks
Middle Skips
Plank Tappers (using the chair)
Punch Up Kicks
Punch Punch Kicks
Walking Burpees (using the chair)

Seated Abs Circuit:
Cross Body Crunches
Side Bends
Bicycle Extensions
Froggy Crunches



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! ❤

Source: Credit goes to respacted author.

Metabolic Cooking - Fat Loss Cookbook

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  1. I have been doing you Month Challenge up to 11 – my favorite one so far! But how do you talk throughout the whole work out? That must be so hard. Do you talk off the top of your head or do you have it written before the work out. Thank you, you are really GREAT!

  2. Day 11 complete. I fell behind with the workouts but back on track now. Starting back with this one (where I left off) was tough but I made it through. Very sweaty but happy I did it. I've lost an inch since starting and along with weight watchers I'm losing weight. Thanks Pahla. See you again tomorrow x

  3. this one was fun! Actually felt more abs getting engaged and more chest work doing planks, mountain climbers and burpees with a chair and may do those with a chair more often! Thanks for that modification

  4. A good challenge workout for me. I was better at the exercises in the second round. I certainly felt the abs working. Whew! Have a great day!

  5. This was a difficult one for me. Coming up after that second set of froggy crunches from you-know-where, I yelled, "Pahla!" and my cat looked a bit disturbed, worried that we'd changed his name and he was in trouble. Hahaha. Thanks for the workout!

  6. Day 11 done. Love the modifications as you are right when you said we lose time getting down and up from the floor lol!! Thanks for this workout today See you tomorrow

  7. I LOVE your workouts and you helped me survive a year long broken leg but this workout is MY FAVORITE!! Thank you for this 31 day workout!! Keeps me accountable!! Thank you!!

  8. I'm on night shifts right now and usually I'd stay in bed all day. Today I had to push myself and I'm glad it was one I could do in my p.js today. Ty Pahla

  9. It says women over 50 but I'm not even out of my 30s yet and I always do your workouts. They are good for women of all ages. The saying age is nothing but a number couldn't stand more true when it comes to your workouts. They are quite effective.

  10. Woo – that brought on the sweat! Thanks Pahla B for this challenge. I have lost 3.3 lbs. so far, and I am feeling much more stronger!

  11. What a great challenge today's workout was!  I REALLY appreciated the chair modifications for some of those moves that are typically done from the floor.  It's a chilly, rainy day here in Southern Indiana, and I'm looking forward to curling up on the couch and reading your e-book this afternoon.  See you tomorrow.

  12. My body and I loved this workout! It is singing to me right now, like a warm vibration! I have had a goal of working out daily for several years. I aimed for 45 min to 1 hr. If I was short on time I would either skip it or maybe do 30 minutes. Over time, 30 minutes became more common. If I did less, I would add another short one to make it longer. These workouts are perfect! They are made for people like me who want and need to workout without getting hurt. Thank you, as always!

  13. That was a sweaty tough one for this old 62 yr old body, but I loved it. I like when I feel my workouts afterwards. They looked harmless, but kicked my butt.

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