#PahlaBMiniChallenge 2018 Week FOUR January 22 - 26 - BLOG Featured Photo

#PahlaBMiniChallenge 2018 Week FOUR, January 22 – 26

Hey, hey, Killer Bs!  We are FOUR WEEKS into this beautiful New Year and I hope you’re starting to see and feel some of the changes to your body that come with being consistent with your exercise.  Namely, you might be noticing that your mood is a little lighter, your stamina and strength are increasing, you might be sleeping better, feeling more energetic, or possibly seeing some changes on the scale or with the way your clothes are fitting.

Even if you haven’t started seeing any of these things, don’t give up now!  Changes are coming, and some of them take more time than others.

One of the best ways to “force” your body to make changes (it’s in quotes, because, honestly, you can’t force your body to do anything!) is by varying your workouts from day to day and also varying your intensity over the course of several weeks.  That’s why this week is a CUTBACK week!  We’re doing shorter workouts with slightly less difficulty, to help your body recover and get ready for more tough stuff next week!

First up, the LEVEL ONE/TWO Mini Challenge:

(Click on the image below to download and save the PDF with clickable links to all the workouts and playlists.  Monday’s and Tuesday’s workouts are NEW, so they won’t be available to preview until 2:30 am Cali time on their respective days.)

2018 January 22 - 26 #PahlaBMiniChallenge Level ONETWO Week FOUR

On MONDAY, we’ve got a fabulous all-new NO squat, NO weights, NO floor work workout that will TONE your whole body in just 20 minutes.

TUESDAY’S new WALK + RUN podcast is perfect for beginners with friendly intervals and an informative topic:  How much CARDIO do I need?  (My answer might surprise you!)

WEDNESDAY is one of my favorite HOT 100 routines – a fun and sweaty KICKBOXING workout in a CHAIR!

On THURSDAY, we’re picking up heavy things and putting them back down again with a gently-paced BEGINNER STRENGTH TRAINING routine.

And FRIDAY, we’re finishing up the week with a quick and sweaty LOW IMPACT CARDIO workout from the HOT 100.


And the LEVEL THREE+ Mini Challenge:

(Click on the image below to download and save the PDF with clickable links to all the workouts and playlists.  Monday’s and Tuesday’s workouts are NEW, so they won’t be available to preview until 2:30 am Cali time on their respective days.)

2018 January 22 - 26 #PahlaBMiniChallenge Level THREE+ Week FOUR

On MONDAY, we’re jumping into the week with a terrific no jumping (as well as no squats, no weights and no floor work!) TOTAL BODY TONING workout.

TUESDAY’S all-new WALKING + RUNNING podcast has an informative discussion (plus some surprising advice) about how much CARDIO you need in your weekly exercise routine.

WEDNESDAY has us working on balance with a challenging full body BOSU HIIT workout.  No BOSU?  No problem!  You can absolutely sub out a regular ol’ couch cushion in its place!

On THURSDAY, I’ve put together a quick but tough little playlist that’s a mish-mash of exercise styles – CARDIO BARRE for fat burning and gentle YOGA for flexibility.  Plus a great warm up and mean finisher, obvs.

And FRIDAY, we’re finishing the week with a super sweaty LOW IMPACT CARDIO workout that’s part Tabata, part HIIT, some WALKING and ALL FUN!


As always, Killer Bs, enjoy the CHALLENGE this week and be sure to tag me (@pahlabfitness) in your sweaty selfies on Twitter and Instagram so I can cheer you on! #PahlaBMiniChallenge

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