Here you go, Killer Bs! Your week of workouts, planned and ready to sweat. No matter your GOAL, this 7-day exercise plan can help you get there, with a balanced collection of workout videos designed especially for women of a “certain age.” 😅
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
BODY SHAPING WORKOUTS
MONDAY (PUSH): PUSH DAY Strength 💪 Day 15 💪 Body Shaping for Women over 50
TUESDAY (RECOVERY): RECOVERY Movement 💪 Day 16 💪 Body Shaping for Women over 50
WEDNESDAY (MODERATE): MODERATE Cardio 💪 Day 17 💪 Body Shaping for Women over 50
THURSDAY (MODERATE): MODERATE Weights 💪 Day 18 💪 Body Shaping for Women over 50
FRIDAY (CORE/RECOVERY): RECOVERY Balance 💪 Day 19 💪 Body Shaping for Women over 50
SATURDAY (MODERATE): MODERATE Walking with Weights 💪 Day 20 💪 Body Shaping for Women over 50
SUNDAY (MODERATE): Sunday RUNday 💪 Day 21 💪 Body Shaping for Women over 50
FITNESS MATTERS PODCAST
Have a great day and enjoy your workouts this week, my friend!