This all-in-one 55-minute full body workout is designed specifically for women over 50 to build muscle strength, boost metabolism, improve heart health, and stay mobile and pain-free as you age. Suitable for beginners and seniors!
What’s Included:
– 30-Minute Full Body Strength Training (with dumbbells)
– 15-Minute Fat-Burning Walking Workout (Zone 2 cardio)
– 8-Minute Hip Mobility Stretch to improve flexibility and reduce stiffness
Why this workout matters:
After 50, women naturally lose muscle (sarcopenia), experience joint stiffness, and see a decline in bone density. This workout tackles all three areas in one powerful session: strength training to build muscle and support bone health, walking cardio for fat-burning and heart health, and hip mobility to improve flexibility and reduce pain.
Use this routine 2–3x/week to feel energized, confident, and strong in your body—no matter your age.
Q1: Should women over 50 lift weights?
A: Yes! Strength training is the #1 way to fight aging, maintain muscle, protect your bones, and support metabolism after menopause.
Q2: Is walking enough cardio after 50?
A: Yes, when done at the right intensity. This workout includes Zone 2 walking, which boosts fat burning and heart health without stressing the joints.
Q3: Why is hip mobility so important?
A: Tight hips can lead to back pain, poor posture, and difficulty with everyday movement. Just 8 minutes of targeted stretching can reverse years of tension and improve balance and coordination.
Q4: How often should I do strength workouts after 50?
A: Aim for at least 2–3 strength sessions per week. Consistent resistance training helps maintain lean muscle, manage weight, support joint health, and reduce your risk of osteoporosis.
Q5: What if I have joint pain or stiffness?
A: This workout includes a low-impact strength routine and hip mobility stretches to improve flexibility and reduce stiffness—perfect for sore knees, hips, or back. Always start slow, use light weights, and modify movements if needed.
0:00 - Intro to Total Body Reboot for Women Over 50
0:35 - Warm-Up for Joint Health & Injury Prevention After 50
3:39 - Round 1 Superset 1: Goblet Squats & Lateral Raises
6:30 - Round 1 Superset 2: Static Lunges & Upright Rows
10:29 - Round 1 Superset 3: Upright Rows, Deadlifts & Tricep Extensions
14:52 - Round 2: Progressive Strength Training After 50
22:48 - Round 3: Advanced Muscle Building for Women Over 50
30:45 - Water Break & Recovery
31:33 - Fat-Burning Walking Workout for Heart Health After 50
35:00 - Balance Training Walk for Fall Prevention & Coordination
39:34 - Squat to Calf Raise for Functional Lower Body Strength
42:28 - Core Strengthening for Belly Fat & Posture After 50
47:32 - Walking Cool Down & Recovery
48:27 - Hip Mobility Stretch for Pain Relief & Flexibility
49:18 - Knee Rotations & Hip Flexor Stretches for Stiffness
50:18 - Deep Hip Stretches for Lower Back Pain Relief
52:18 - Spinal Twists for Back Health & Mobility After 50
54:25 - Asian Squat & Frog Pose for Hip Health & Energy
56:21 - Workout Complete - You Did Amazing!
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DISCLAIMER:
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #fullbodyworkout #exerciseover50
52 Responses
Hi Schell
Thanks for a great workout. Liked this one as it is more fast paced with upbeat music. I am Tan from UK aged 64. My fave video is the HIIT workout with Andressa as its fun fast paced and has more modern music. Thanks so much.
Thank you for sharing your wonderful comment Tan! I am so glad you loved this new workout. Stay strong and fabulous! ????❤️
I just found you and am so, so happy. Thank you. Yes I’m definitely sweating. Happy sweating. Looking forward to being fabulous in my 70’s!
If you’re sweating, it means you’re working hard! Keep up the amazing work Jo-Anne! Thanks for being part of our fabulous community.
Awesome video! What a great workout! Welcome back!
Thank you for your kind words Jan. Stay fabulous! ❤️????
Love love this new video Schellea.
Great to have you back, you look fantastic.
Look forward to the next challenge.
Lene
Thank you so much for your lovely comment Lene. Sending you a big hug! ????❤️
Love this workout. Hot and sweaty!
That is so great! I’m glad you loved this workout. Keep up the fabulous work ????❤️
Absolutely loved this, thankyou so much, you are really amazing:):)
You are awesome Sheila!! Thanks for working out with me ❤️ Stay strong and fabulous ????❤️
Thanks for the new workout, i loved it, was this done in your new home ?
I’m so glad you enjoyed the new workout! I really appreciate you taking the time to leave a comment ❤️❤️❤️
Loved this !
How do I find how much it will cost me ?
Hi Janica! This workout is absolutely free. You can check out the fitness challenges here ???? https://fabulous50s.com/challenge/ Stay fabulous! ????????
Really enjoyed this new workout. Thank you Schellea for helping us stay fit
.
You are so welcome Sarah!????❤️ I am so glad you enjoyed this workout. Stay strong and fabulous! ????????
Wow! LOVED THIS VIDEO! Yes it is sweaty but not in an exhausting way. And really liked the thigh work as I need to do a lot of toning there but have some knee issues so have to be cautious. Hope we can see more videos like this one in the near future. You my dear are AWESOME????
Thank you so much – absolutely loved it – sweating and very very happy!!!
Yay! Great work Rebecca!???? Stay strong and fabulous. ❤️????
Great workout! I am energized and feel great.
You are awesome Christina!! Thanks for working out with me ❤️ Stay strong and fabulous ????❤️
definitely a 10. i can type a bit more once i catch my breath lol xx fabulous fabulous fabulous xx im off to lie down hahahahaha
Yay! Thanks so much for sharing Dawn ???? I’m glad you enjoyed the workout and appreciate you taking the time to comment ❤❤
Thank you soooo much Schellea! I have such a hard time to get myself to exercise! I feel 10/10, swedding like crazy! Love the music and the energy of this workout. You are amazing! Thanks!
Priscilla
Wow ???? you are on fire! And should be so proud of your fabulous self Priscilla ???? thanks for making me smile
Thanks great work out
You are so welcome Gab! I am glad you enjoyed this workout. Keep up the fabulous work!????????
Great Workout. Thank you
I am so glad you enjoyed this workout Susan!Stay strong and fabulous! ????❤️
I am so glad you enjoyed this workout Susan! Stay strong and fabulous! ????❤️
this work out would be a whole lot better if you had a better music selection. Most of this doesn’t flow. Going back to the old videos.
Awesome workout. More like this please that are good for the arms and bottom. Thanks
I am so glad you enjoyed this workout Julie! Stay strong and fabulous ❤️????
Thank you Schellea for this great new workout. Ive been with you all through covid and you’ve saved me from myself so many times. At 71 I’m fitter than I was at 50 thanks to you. Ive introduced my friends to your wonderful, inspirational site too. Good luck with the next phase of your amazing life….x
You are such an inspiration Susan! And take a moment to thank yourself for all the hard work you are putting in (in more ways than one)???? Keep up the fabulous work! ????????
Serious abs workout! Thank you from Coventry, UK, we love this video!!
Thank you for sharing your wonderful comment Lisa. Sending you a big hug from Australia ????❤️
I’d give your exercises a thumbs up every time I do them which is almost every day,, but unfortunately I can’t find a way to do that?
Love the 5 minute abs and the 30 min fat burning, I have been doing the 5 min abs, every day now, for 6 weeks. Every 2nd day for the 30 min fat burn.
Thank you so much. Feel great, look even better.
Wow ???? you are on fire Dianne! And should be so proud of your fabulous self ???? thanks for making me smile
thank you this us my fourth workout and feel my muscles getting stronger already. I am 68 love your videos. I have arthritis and am amazed at myself that i can complete these.
WooHoo! Go You Marian! You should be so proud of yourself for all of the hard work you’re putting in. Stay strong and fabulous ????❤️
Love your workouts Schellea! I love the 30 minute ones and I often do a combo of workouts with the 5/10/15/20 minutes. Could you pleeeease tell me who does the song with the lyrics “if you wanna be my guy don’t waste my time?” I love it and can’t find it anywhere. It’s about at the 15.30 minute mark 🙂 You’re a wonderful inspiration, Schellea!
Thank you , I really enjoy your workouts.
You are so welcome Arlene. Stay strong and fabulous ❤️????
Thank you, I feel amazing.
Yay! Go Arlene. Very well done ???? Keep up the great work ????❤️
thank you for the great workout, i am still going it gets easier by the day.
Go you Marian! Every single day that you’re showing up, know that you’re doing something to make a difference for yourself.
I notice my back is not as painful as it usually is.