Happy Mini Challenge Sunday, Killer Bs! It’s the week of LOVE, and in that spirit, I’ll share with you a quick list (which is definitely not comprehensive!) of the people and things I love in this world:
- My family (of course – and for the sake of clarity and concision, let’s include alllllllllllll of my family including cousins, in-laws, family of origin, the family I created and every one of our pets)
- My job
- You
- Exercising
- Planning ahead
You can see how a lot of those things all work beautifully together, can’t you? I mean, here we are with a new Mini Challenge and it’s pretty much everything I love – you, me, exercising and planning ahead.
Because the Mini Challenge has your week of workouts perfectly (and lovingly!) planned for you!
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: WEIGHTS Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: 20 Minute Weight Loss Low Impact CARDIO Workout 😅 BURN 200 calories
WEDNESDAY: WALK Away a Bad Mood, 20 Minute WALKING Workout at Home
THURSDAY: 25 minute SEATED cardio + strength workout for TOTAL BODY fitness
FRIDAY: 20 Minute Total Body TONING Workout for BEGINNERS | No Squats, No Weights + No Floor Work!
SATURDAY: 15 Minute Low Impact CARDIO TONING Workout 😅 BURN 150 Calories
SUNDAY: 25 Minute Barefoot BALANCE + STRENGTH Workout, Functional Fitness for Women Over 50
BODY SHAPING WORKOUTS
MONDAY: WEIGHTS Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: 30 Minute INDOOR WALK + RUN Story Time | How to Set and SMASH Your GOALS Let’s RUN Podcast
WEDNESDAY: 15 Minute CARDIO STRENGTH + ABS HIIT | Full Body LOW IMPACT Fat Loss Workout without Jumping paired with 15 Minute Indoor RUNNING + DUMBBELL Strength HIIT | Effective Total Body Shaping Routine
THURSDAY: Advanced ABS Routine | 30 Minute Brutal WEIGHTED AB Workout for a Super Strong CORE
FRIDAY: Full Body STRETCH + STRENGTHEN | 20 Minute Yoga + Pilates Routine for TONING and CORE STRENGTH paired with 10 Minute High Intensity CARDIO YOGA HIIT Workout for Weight Loss | HOT 100 Challenge Day 26
SATURDAY: Knee Friendly Cardio HIIT, 40 Minute LOW IMPACT Workout 😅 Burn 400 Calories
SUNDAY: 30 Minute WEIGHTS Workout for Women over 50
FITNESS MATTERS PODCAST
Ep. 011 Self Love + Gratitude 🎧 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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