25 Minute FUNCTIONAL Fitness Bodyweight Strength and Mobility Workout for Women over 50



Level ONE | NO equipment, ALL standing | BURN 100 calories

Join me for a super FUNCTIONAL training workout that will improve your STRENGTH and MOBILITY in just 25 minutes.

This lower intensity barefoot routine is functional fitness for women over 50 at its finest – we’re working on BALANCE, FLEXIBILITY, CORE STRENGTH, FALL PREVENTION and JOINT MOBILITY with simple exercises that feel amazing.

Use this workout for:
Daily flexibility work
Injury rehab or prevention
An active rest day routine, or
An extended warm up before a more intense workout

We are moving every major joint in our body – neck, shoulders, hips, knees and ankles – through their full range of motion, while simultaneously strengthening the muscles that surround them. This is how we can stay strong and on our feet for many years to come!

SET UP:
Complete approximately 10 reps of each exercise

WARM UP:
Arm Circles with High Knees
Arm Crossers with Booty Kickers
Welcome to My Homes

EXERCISES:
Shoulder Mobility Side Bends
Palms to Ceiling Deadlifts
Frog Balance and Crunch
Touch Your Butt and Look Over Your Shoulder
Forward Kick Backward Kick Balance

FINISHER (complete three):
Super Ultra Deep Squats

😅 EXTENDED COOL DOWN: https://youtu.be/V2CTHi7R6Pc

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! ❤

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26 Responses

  1. Absolutely loved it. I was traveling last week and my workouts were sporadic, to say the least. This was a perfect AND challenging and "feel good" workout to jumpstart my routine.

  2. I love and appreciate your workouts. I'm very happy I ran across you! Is it ok to do this workout every day? Thank you Pahla, you rock!

  3. “Touch your butt and look over your shoulder” 🤣🤣 I haven’t done this routine yet but just was looking through the moves and saw that!!

  4. Becky Lynn says:

    I love the over 50's workouts. Still youthful exercises without feeling grandma-ish. More please!!!

  5. KKaehler says:

    As a 30 something with RA thank you for this. Anything to help mobility is awesome and it was still a really great strength workout for me too

  6. Loved this! Woke up sore!

  7. Thank you Pahla! My body definitely needed this 🙏💕 I'm certainly will incorporate this workout on my rotation. Is perfect for my days after wearing a lead apron in surgery. Much appreciated.

  8. Janet K. says:

    This was a really different workout, and I very much enjoyed it.  I, too, am at that age where I need to start thinking about functional fitness.  This was perfect for that.

  9. subject91 says:

    I fully expected to do full on strength today but this was brilliant and such a nice surprise. I already know my shoulders are going to sore tomorrow from the 2 shoulder intensive moves in here. Thank you!!!

  10. Wendy Davis says:

    I love doing these videos although I am in my 40s. I originally skipped them cause of the title…

  11. Amy says:

    I love this one! I surprised myself at the end because I could do the deep squat. ☺️ You should call this the WD-40 workout. 😂

  12. Awesomeness! Just what I needed 4 today.👍:) Thanx Killer Bee Fitness (pun intended:) cause you killing the Fun Fitness Game.😉

  13. Super video Pahla! Thanks for making such great and helpful content! Blessings 🙂

  14. Marilyn P says:

    Felt that! Very good. Thank you.

  15. I call these type workouts “Pahla B Tai Chi” and they may just be my favorite.

  16. Patti Morris says:

    Thanks for the New workout! I have been doing deep squats for awhile and doing more ankle flexibility. On the finisher I grabbed my sb and held it out while squatting to keep my back up and straight.

  17. Barb Bunton says:

    Pahlia B, I recently found your channel. Caught my attention it was directed to woman over 50, which I am. I am really enjoying your videos. I am just getting back into doing exercise after not doing for quite some time. I enjoy your low impact videos the most cause it's starting me off slow. I have done 1 Walk/Run video and enjoyed it. Barb B (Clearwater, FL)

  18. Buket Yilmaz says:

    It is very helpful for my mom and i. We do your exercises together. Thank you 🥰

  19. Wonderful! I’ve been focusing so much more on my mobility and flexibility of late and this was delicious! Love the different moves that really worked my range of motion👍🏼 And that yogi squat! I’m so used to doing those and flowing into crow that I may be the only one excited to simply sit in it😆 Paired this with you split screen cardio and I’m feeling fantabulous 🥰 I hope you’re having a lovely middle of August day☀️

  20. Honestly at first I was a little bummed that it so going to be so low and slow but then as soon as we started I realized it was just what I needed. I was sore and did not even realize it. No skipping the finisher here! I love frog squats, they are such a great stretch that i forget to do. I have been struggling off and on for a year with shoulder pain because of wrenching it when I fell down some stairs (now teaching my children to yield to others who are already on the staircase). This was some good stretching and strengthening for my shoulders, which is where I felt it the most.

  21. annie ann says:

    great video beautiful paula

  22. Loved it. After an ankle sprain a few years ago my ankle has been sensitive and weak since. I love these moves and really feel them strengthening my ankle. Feels so good.

  23. Coyoro ko says:

    Dear Pahla, I love your low impact workouts so so much. 💜🤩 They very much saved my fitness and brought so much joy into my fitness routine after I was forced to ditch higher impact exercises forever.
    Thank you so much, I am so grateful for every new workout ❤

  24. Helen Panici says:

    Thank you for another video, Idid last weeks and it was so very good! I am loving these type videos for I am in this age group 😁 Again thank you!

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