Killer Bs, we are still at home. But that doesn’t mean you need to be still while you’re at home. 🙂
Keeping up (or starting!) your daily routine of exercise is one of the best things you can do for yourself, both mentally and physically right now.
And there’s plenty of movement to be had each week with the Mini Challenge, with just-right workouts for you to do at home.
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 STRESS RELIEF Stretching + Mobility Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: Day TWELVE – Weight Loss for Women over 50 😅 31 Day Workout Challenge
WEDNESDAY: CARDIO TONING HIIT 10 Minute High Intensity Fat Burn Workout with WEIGHTS | HOT 100 Challenge Day 52 paired with 10 Minute WALK with WEIGHTS Full Body Cardio + Toning Workout | HOT 100 Challenge Day 27
THURSDAY: Weight loss workout for BEGINNERS, 30 minute cardio + weights without jumping
FRIDAY: Day NINETEEN – Weight Loss for Women over 50 😅 31 Day Workout Challenge
SATURDAY: WALK Away a Bad Mood, 20 Minute WALKING Workout at Home
SUNDAY: 30 Minute Bodyweight HIIT for Beginners | BEGINNER Cardio TABATA + BALANCE Workout, No Equipment
BODY SHAPING WORKOUTS
MONDAY: 30 Minute STRESS RELIEF Stretching + Mobility Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: 30 Minute CORE Conditioning Challenge for RUNNERS | Stability Exercises to Strengthen ABS + BUTT
WEDNESDAY: FUN 30 minute CARDIO + STRENGTH, barefoot low impact workout without equipment
THURSDAY: 40 Minute POWER WALK with Barefoot BALANCE Practice, Low Impact Workout at Home
FRIDAY: Stress Relief STRENGTH TRAINING, 10 minute stackable workout paired with BOOST Your BURN 🔥Stackable LOW IMPACT MetCon ALL STANDING Cardio + Strength Workout without Jumping
SATURDAY: 30 Minute Cardio ARM TONING Workout for Women Over 50
SUNDAY: 20 Minute Indoor WALKING + RUNNING with 30-Second Intervals | Getting in the Best Shape of Your Life
FITNESS MATTERS PODCAST
Ep. 018 This is a MARATHON, Not a Sprint 🎧 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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