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Follow along with this challenging WEIGHT LIFTING workout, designed specifically for WOMEN. These aren’t your brother’s bulking exercises! Six complex exercises performed in SUPERSETS develop your balance and sculpt lean, toned muscles in your shoulders, abs, legs and butt.
Difficulty:
Level FIVE
Equipment:
Pair of DUMBBELLS
Warm Up and Cool Down:
Both are INCLUDED
Exercise Time:
40 minutes
WARM UP:
20x Arm Circles (each direction)
50x Jumping Jacks
20x Slow High Knees
20x Drinky Birds (aka, Single Leg Deadlifts)
MAIN WORKOUT (Complete three sets of ten reps of each exercise. On single-sided exercises, go back and forth between your right and left with no other rest. For unilateral work, perform the “active rest” exercise. Finish all three sets of one exercise before moving on to the next.)
Front Raises
Standing Side Crunches
Close Squats (paired with normal-width unweighted squats)
Reverse Lunges with Balance Press-Ups
Side Plank Press-Ups
Lat Pullover + Toe Reaches (paired with full unweighted sit-ups)
FINISHER:
30x weighted Bridge Thrusts (no rest)
COOL DOWN:
Full body static stretching to promote flexibility and ease sore muscles
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❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤
Pahla! 50 jumping jacks! Really? I stopped at 15, because I thought you said 15!!!!! I did 2 bunches of 15, and 1 of 30. I did have to pause this a couple of times for a longer rest, but I made it through. Foam roller now, I think!
Hi, loved this workout and the great tank top… Please tell me where to find it!
Tried this for the first time today…wow!!!
This one is still one of my favorites for strength training!
Hi Pahla, just want to say I love your work outs, I am 74 and have always done some kind of work out, walking ,weights, I really enjoy these, gets me moving parts I have not moved. Just want to say thank you and please continue what you do, as you age these body parts have to keep moving, you move it or lose it, haha, this saying is so true.
Noodle arms and abs! This has a cardio effect without the cardio. I love coming back to this one!
Hi Pahla, this was a heck of a workout! You sold me on it because this was done barefoot. Although I'm male and not over 50, I'm glad I found this video. Thank you so much!
I really enjoyed this. Felt great when I was done. Even did some cardio too.
Anyone have any idea how many calories this burns?
Wow! That was hard and I only used my 1 lb. weights. Thanks, Pahla!
Great strength workout. Really felt worked out after that. Love dreading what the finisher is going to be!! 😂🤣😂
I didnt know what to expect so I used medium weights and so glad I did!
Hi Pahla! Guess what?! I just moved from the US to Africa!! And this is my first workout after setting up my new home 'gym' 😄I can't wait to workout with you 💪
I forgot how tough this one was! 😅
Toughie but enjoyable. Thank you.
Like except for the sit ups. Chino says they are not good for back.
I can't believe it's been 4 months since I first tried this workout! I've done it time and time again and it's still so challenging!! I'm able to up the weight to 15-20 lbs each hand for most of the exercises except for the side plank press up. 10 lbs is enough to make me struggle(and screaming😂)! Thank you again!
Like!! Great article post.Really thank you! Really Cool.
Was thinking about upping my weight for round TWO, but decided not to…yet. Just so you know…my computer went whacko at the beginning of the side planks…froze. I had to do a hard shut down and reboot. For a second, I thought, "Oh, that's good enough for today, I'll just stop," but does Queen B stop? NO! So I found my spot and moved ahead. Oh, also, during the first set of "real" sit ups…you did call yourself MEAN…"not cruel, but mean." wink wink….Day two of week 4/14 ROUND TWO! FOREVER GRATEFUL!
Just did this after Day 100 of the #Hot100…100 burpees and then this. I feel accomplished! Your variety of workouts is awesome (gee, have I said that before LOL?) !!
Those side plank plus press up just killed me 😱