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Video Details

Name: Metabolic Workout for Women Over 50 for Weight Control
Uploaded: 2022-10-12T09:00:01Z
Duration: 24 min 2 s
Description: 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.

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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

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.

High Knee Press Ups

Lift one knee while pressing the opposite arm overhead. Engage your core and maintain balance.

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.

Cross Back Jacks

Perform a jumping jack while crossing one leg behind the other. This should elevate your heart rate.

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.

Squat Side Kicks

Squat down and then kick one leg out to the side. Focus on balance and control.

Punch Punch Kick

Throw two punches followed by a front kick. Keep your core engaged.

Delt Raise Side Kicks

Raise dumbbells to shoulder height while performing a side kick. Feel the activation in your shoulders and glutes.

Letter Xs

Stand tall and spread arms and legs to form an 'X'. This should engage your core and improve stability.

Dancing Frogs

Lift one leg while reaching with the opposite hand. This helps with balance.

Side Kick Curls

Perform a bicep curl while kicking out to the side. Engage your core for stability.

Bent Over Flys

Hinge at the hips and extend arms out to the side. Focus on squeezing your shoulder blades together.

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.

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