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Metabolic Workout for Women Over 50 for Weight Control
PBF Workouts•Oct 12, 2022
24-minute workout video. Cardio, Strength, HIIT. targeting Full Body, Core, Arms, Legs, Glutes. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance, Muscle Strength.
⏱️ Key Moments
Summary:This workout includes a series of cardio and strength exercises designed to boost metabolism and improve overall fitness for women over 50, emphasizing balance and core engagement.
🏃 Guide
This workout is designed for women over 50 looking to boost their metabolism and enhance weight control. It combines cardio and strength exercises to promote overall health and fitness.
Benefits
Increased cardiovascular endurance
Improved muscle strength
Step-by-Step Guide
1
Low Swinging Tappers
Stand with feet shoulder-width apart and swing arms side to side while tapping feet. You should feel a gentle warm-up in your arms and legs.
2
High Knee Press Ups
Lift one knee while pressing the opposite arm overhead. Engage your core and maintain balance.
3
Deadlifts
With feet hip-width apart, hinge at the hips and lower dumbbells towards the ground, keeping your back straight. Feel the stretch in your hamstrings.
4
Cross Back Jacks
Perform a jumping jack while crossing one leg behind the other. This should elevate your heart rate.
5
Umbrella Openers
Extend one arm forward and the other to the side while pressing the opposite leg out. You should feel a stretch in your shoulders.
6
Squat Side Kicks
Squat down and then kick one leg out to the side. Focus on balance and control.
7
Punch Punch Kick
Throw two punches followed by a front kick. Keep your core engaged.
8
Delt Raise Side Kicks
Raise dumbbells to shoulder height while performing a side kick. Feel the activation in your shoulders and glutes.
9
Letter Xs
Stand tall and spread arms and legs to form an 'X'. This should engage your core and improve stability.
10
Dancing Frogs
Lift one leg while reaching with the opposite hand. This helps with balance.
11
Side Kick Curls
Perform a bicep curl while kicking out to the side. Engage your core for stability.
12
Bent Over Flys
Hinge at the hips and extend arms out to the side. Focus on squeezing your shoulder blades together.
13
Around the World Taps
Tap feet in a circular motion while maintaining balance. This is a cool down exercise.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions. Avoid if you have severe osteoporosis or uncontrolled hypertension.
Duration: 24m 2s
Difficulty: Medium
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
ObesityHypertensionOsteoporosis
Therapeutic Goals
Weight Control / Fat LossCardiovascular EnduranceMuscle Strength
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
🚫 Contraindications
Avoid this workout if you have: Cirrhosis (Stable), Kidney Disease
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body💪 Core💪 Arms💪 Legs💪 Glutes
Category
CardioStrengthHIIT
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breath
Tags
#24 min#half hour#Cardio#Strength#HIIT#intermediate#Dumbbells#Full Body#Core#Arms#Legs#Glutes#medium