Killer Bs, it’s OKAY to be where you are.
It’s OKAY to have lofty goals.
It’s OKAY to want something different for yourself.
It’s OKAY to struggle.
It’s OKAY to feel overwhelmed with choices.
It’s OKAY to be successful when you know others aren’t.
It’s OKAY to change.
It’s OKAY to need help.
And it’s really OKAY to use the Mini Challenge – your FREE weekly workout plan – to help you get where you want to go. 🙂
Here’s how the Mini Challenge works:
- Choose a GOAL – weight loss (for weight loss) or body shaping (for maintaining your weight and improving your fitness)
- Follow the WORKOUTS for your goal – if you’re losing weight, each day’s effort should feel very moderate and consistent (because weight loss over 50 is driven by eating the right number of calories consistently); if you’re shaping your body, one day should be an intense push (you choose which workout, any of them can be intense!), one or two days should be very relaxed and the rest of the days should feel mild to moderate. Changing your intensity is what changes your body.
- FITNESS MATTERS is a weekly podcast that you can enjoy any time – during a workout, on your commute, while grocery shopping, etc.
(Click the image below to download the free workout plan and save it on your device. Be sure to download and use the Get Your GOALS Daily Check-In worksheet, too. The thumbnails are links that take you directly to the workout videos on the Pahla B Fitness YouTube channel or The Fitness Matters Podcast channel on YouTube.)
WEIGHT LOSS WORKOUTS
MONDAY: 30 Minute LOW IMPACT Cardio + Standing ABS Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: 30 Minute SEATED Workout | Full Body CHAIR Cardio + Strength with DUMBBELLS
WEDNESDAY: Floor Workout WITHOUT the FLOOR | Modified TOTAL BODY Toning + Cardio HIIT Workout with Coffee Table paired with All Standing, No Jumping, Squat Free LOW IMPACT Cardio HIIT Workout | HOT 100 Challenge Day 92
THURSDAY: WALKING with WEIGHTS | 15 Minute Indoor WALK All Standing Workout
FRIDAY: DAY THREE – Weight Loss for Women over 50 😅 31 Day Workout Challenge
SATURDAY: 20 Minute Standing STRENGTH without Equipment for BEGINNERS
SUNDAY: How to Break Your WEIGHT LOSS Plateau, 25 minute WALK + RUN workout with Pahla B
BODY SHAPING WORKOUTS
MONDAY: 30 Minute LOW IMPACT Cardio + Standing ABS Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: 25 Minute TANK TOP ARMS | Dumbbell ARM + SHOULDER Workout for Toning and Sculpting Upper Body
WEDNESDAY: 35 Minute SQUAT FREE Lower Body Workout for Women over 50
THURSDAY: 30 Minute LOW IMPACT Walking with Weights Workout for Women over 50
FRIDAY: Heart Healthy CARDIO, 50 Minute Low Impact Workout | BURN 450 calories
SATURDAY: 35 Minute LOW IMPACT Bodyweight MetCon Workout for Women Over 50
SUNDAY: 30 Minute Indoor WALKING Workout | The Truth about How to LOSE BELLY FAT | Let’s RUN Podcast
FITNESS MATTERS PODCAST
Ep. 015 The Payoff of Reaching Your GOAL 🎧 The Fitness Matters Podcast with Pahla B
Enjoy your workouts this week, my friend and be sure to tag me (@pahlabfitness) on your INSTA so I can cheer you on! #pahlabminichallenge
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