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.
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37 Responses
Just finished watching your new video on the am & pm ordinary products. I believe you stated a listing or printout of the routine is on your website. I found your website (1st time in) but I don’t see where the list is. Can you please advise?
Thank you,
It’s under her blog.
Thank you…I was having a hard time finding it too.
I’m watching it here & it’s not located here. I found it on youtube & could locate the info underneath.
Where is her blog?
Hi I was wondering do you need to do this twice per day or is once a day sufficient?
Also where do you buy these products? Are they online?
Sorry I can’t find the printable routines could you please let me know where they are
Printable version at this link
https://fabulous50s.com/wp-content/uploads/2020/10/The-Ordinary-Skincare-Routine.pdf
Thanks so much for this link
thanx SilviaGai
Thank you you Silvia for linkking the printable verson . i was ltrying to find out how to do it . it really made it easy thanks again .
Thank you so much .
thank you so much silvia, so helpful
It’s under the blog, scroll down to the bottom and you’ll see a printable PDF
You absolutely do have beautiful skin & as you have said on a previous video you have had botox & or other fillers done. Nothing wrong with that but not everyone can afford such treatments.
Where can I find the printable page for the am and pm routine using the ordinary products?
Printable version at this link
https://fabulous50s.com/wp-content/uploads/2020/10/The-Ordinary-Skincare-Routine.pdf
Hi Schellea. I must admit I never heard about The Ordinary. Today I am using a regimen with IOMA (French brand) which is quite a simple day/night with serum, eye, neck and hydration products. It feels nice on me, but not sure it is making any special effect. I just turned 50, and I am generally blessed having inherited my mom´s skin (she still has beautiful complexion even in her mid 70s), so for example I have quite few wrinkles in general. Now, I am considering if I should give the Ordinary a try. Also, do you think your regimen would be good in general over 50, or should I try to see what products would better work for my type of skin ? I have a generally mixed-type of skin, a little oily on the `T-area´ and also really dry on the cheeks. Thanks for any advice you may share with me.
On a different note, back to my IF and workout adventure started last January which I shared also on your FB community. I just hit the -25Kg milestone, and just miss 2Kg to my final target. After not exercising for 20 years, I have now been super loyal to your workouts for the last 3 months, exercising from 45 to 75 mins per day ´every single day´. I created now my own playlists for each day of the week and I wake up happy every day knowing I will get more fabulous starting the day exercising with you. Thanks for helping me change my life and health focus.
I cannot find the printout either. You say on under the blog. Not sure where that is?? On the website or in FB?
Printable version at this link
https://fabulous50s.com/wp-content/uploads/2020/10/The-Ordinary-Skincare-Routine.pdf
Hello ladies,
I am also struggling to find the printables too. I have scrolled and scrolled and cannot see anything.
Please help!
Printable version at this link
https://fabulous50s.com/wp-content/uploads/2020/10/The-Ordinary-Skincare-Routine.pdf
I just put all of the Ordinary products you recommend in my Amazon cart. I’m looking forward too following your routine. There are so many products in the Ordinary line to make your head spin so thank you for figuring it out for us.
Hi,
Thanks for all the information.
What about an eye creme?
Also why will you go back to your Vit A?
Thank you.
Love these products but you can get them at Ulta Or Sephora for less money
I suffer with Spondylosis and usually struggle to do exercise everyday as my back aches and sore how can I manage to do the 14 day challenge?
Regards
I am going to try these product for sure I had never heard of them until I watched Schellea.s vid I believe the science stacks up with these ingredient their affordability is a major plus as well. being cruelty free and vegan (mostly) is what will sell me ! As a former Beauty Therapist I believe that -along with a nutritious diet.regular exercise and drinking clean fresh water The ordinary skin care routine would be a wonderful addition to a healthy life style choice Thanx Schellea for the heads up!
Thank you Silvia for linking the printable verson . I was trying to find out how to do it . It really made it easy. thanks again .
I just need to double check I just ordered all of the ordinary products from the printable sheet.
When I watched the video I thought that in the a.m. you also use different products on different days. From the print out it looks like the a.m. routine is always the same and it’s only the p.m. routine that changes. Am I correct?
Thank you for all of your information! I’m 62 and trying to adjust to prescription Vitamin A called Trentonin. Since I’m just starting on this was wondering why you would go back to your Vitamin A? Do you like it better?
Just curious to know before I buy the Retinol 5% from The Ordinary.
I’ve been working out to your exercise videos and really enjoy them
Thank you
Beth
Thank you for all of your information! I’m 62 and trying to adjust to prescription Vitamin A called Trentonin. Since I’m just starting on this was wondering why you would go back to your Vitamin A? Do you like it better?
Just curious to know before I buy the Retinol 5% from The Ordinary.
Thank you
Beth
Hello, I am about to order the Oridnary prodicts you suggest.
AFTER doing much research I became very confused. I am 70 years old with mature skin. I am putting my faith in your recommendations. Thank you
Great products, have been using The Ordinary for years. Try the caffeine solution – a few drops under your eyes and your bags shrink, no joke! Another order option is from the website direct.
Hello This is great information
I will need a six month supply of the routine suggested as I will be out of a regular delivery area,
Can you advise how many items of each product would be needed for that six month supply
Many thanks
What cleanser do you recommend?
Where do you purchase these products
I have dark spots on my face from sun damage. What would you recommend I use for this issue? Thank you. .