Do you remember just a while back when everybody was talking about how you should switch up your workouts, to create muscle confusion? Killer B, I’m here to tell you that your muscles aren’t ever confused. They have ONE job, and they do it very, very well. 🙂
Switching up your workouts is vital to your health and your ability to keep reaching new goals, but not because you’re confusing your muscles.
You can do the same workout every day – hello, running! – or the same workout routines (Monday is cardio, Tuesday is arms, Wednesday is abs, etc.) week in and week out, and see improvements in your cardiovascular endurance, muscle toning and weight loss for months or even years, as long as you are regularly changing your intensity.
When you do the same thing (or things) at the same intensity over and over again, your body adapts and gets very efficient at doing it, which means that you will get fewer and fewer results.
So, the point of these cutback weeks that I program in every four weeks, is to help you – even though we’re doing significantly less intensity – get more results.
And hooray for more results!
(Click the image below to download and save it on your device. The thumbnails are links to take you directly to the videos or playlists on the Pahla B Fitness YouTube channel. All of the workouts are available for preview now.)
On MONDAY, we’re starting the week with an all-new WALK + TONE MetCon that I thought was so! much! fun! If you’ve done my MetCons before, you know that they’re non-stop action, alternating between cardio and strength moves with very little rest (and if you haven’t done a MetCon before, this is a great place to start!). I used my lightest dumbbells for this one and worked up a nice sweat in just ten minutes. There’s also a SUGGESTED STACKER at the end of the video if you’d like a slightly longer workout.
TUESDAY’S terrific WALK + RUN workout includes a little bonus storytime as I relate the tale of how I began running all those years ago. The intervals here are a nice challenge, and if you choose to, you can go a little longer with the SUGGESTED STACKER.
WEDNESDAY’S workout is all about those ARMS + ABS (but of course there’s some leg and butt work in there, too!), with a terrific 20-minute high intensity routine. Once again, I chose my lightest dumbbells for this high volume cardio-heavy work.
On THURSDAY, we’re getting it done without getting on our feet with a SEATED FULL BODY CARDIO + STRENGTH workout. No equipment needed, and this one pairs nicely with the SUGGESTED STACKER at the end of the video.
And FRIDAY, we’re finishing the week with my favorite YOGA FLOW, which is part stretching and all core strengthening. It’s 25 glorious minutes of self-care to ease your way into a wonderful weekend.