Here’s your FREE weekly workout schedule, planned and ready to sweat! All you have to do is choose your GOAL, and the workout videos are already chosen for you, with an optimal weekly mix of exercise types to get you 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: FULL BODY Low Impact Cardio + Dumbbell Strength Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: LOW IMPACT Cardio Workout Safe for SCIATICA or Low Back Pain ⚡️ Pahla B Fitness
WEDNESDAY: Day TWENTY-EIGHT – Weight Loss for Women over 50 😅 31 Day Workout Challenge
THURSDAY: Beginner STANDING STRENGTH with DUMBBELLS | Full Length 20 Minute BEGINNER Weight Training Workout
FRIDAY: Beginner CORE + More on the FLOOR | 20 Minute Full Length ABS + BUTT Toning Workout for BEGINNERS
SATURDAY: 25 Minute WEIGHT LOSS Power Walk Workout for Women over 50
SUNDAY: 25 Minute FUNCTIONAL Fitness Bodyweight Strength and Mobility Workout for Women over 50
BODY SHAPING WORKOUTS
MONDAY (PUSH): PUSH DAY Strength 💪 Day 8 💪 Body Shaping for Women over 50
TUESDAY (RECOVERY): RECOVERY Stretch 💪 Day 9 💪 Body Shaping for Women over 50
WEDNESDAY (MODERATE): MODERATE Cardio + Bodyweight Strength 💪 Day 10 💪 Body Shaping for Women over 50
THURSDAY (MODERATE): MODERATE Weights 💪 Day 11 💪 Body Shaping for Women over 50
FRIDAY (RECOVERY): RECOVERY Standing Abs 💪 Day 12 💪 Body Shaping for Women over 50
SATURDAY (MODERATE): MODERATE Cardio Toning 💪 Day 13 💪 Body Shaping for Women over 50
SUNDAY (MODERATE): Sunday RUNday 💪 Day 14 💪 Body Shaping for Women over 50
FITNESS MATTERS PODCAST
Ep. 042 Self DISCIPLINE 🎧 The Fitness Matters Podcast with Pahla B
Have a great day and enjoy your workouts this week, my friend!
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