Happy Leap Week! Are you ready to leap into the Mini Challenge? (Yes, it took me all day to come up with that, and no, it’s not very funny, but I’m sticking with it, and there’s more to come!)
It doesn’t matter if this is your first Mini Challenge or your hundred-and-first, it’s a great time to take the leap. I get asked pretty often if you need to start at the “beginning,” but the great thing about the Mini Challenge is that you can join any time and get the results you’re looking for.
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: TONING + STRENGTH Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: 20 Minute LOW IMPACT Weight Loss Cardio Workout for Women over 50
WEDNESDAY: How to Burn More Calories | 30 Minute Indoor Walking Workout
THURSDAY: 35 Minute SEATED Bodyweight Cardio + Strength Workout 😅 BURN 250 Calories in a CHAIR
FRIDAY: DAY TWO – Weight Loss for Women over 50 😅 31 Day Workout Challenge
SATURDAY: 20 Minute LOW IMPACT Weight Loss Cardio Toning Workout for Women over 50
SUNDAY: SEATED Cardio Kickboxing 10 Minute Workout for Toned Flat Abs in a CHAIR | HOT 100 Challenge Day 84 paired with SEATED SIX PACK 10 Minute ABS + OBLIQUES Strength Workout in a CHAIR | HOT 100 Challenge Day 44
BODY SHAPING WORKOUTS
MONDAY: TONING + STRENGTH Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: 10 Minute Standing Abs Workout with a HEAVY Kettlebell paired with Flat Belly WALK with a Heavy WEIGHT 10 Minute Reverse Intensity Workout | HOT 100 Challenge Day 68
WEDNESDAY: Bodyweight STRENGTH + STABILITY HIIT | 40 Minute Barefoot Body Sculpting Workout without Equipment
THURSDAY: 35 Minute KNEE FRIENDLY Cardio Workout + KNEE Strengthening Exercises
FRIDAY: Easy 20 Minute RECOVERY WALK for Sore Muscles | Gentle, Low Impact Indoor WALKING Workout
SATURDAY: 30 Minute Cardio ARM TONING Workout for Women Over 50
SUNDAY: What is your workout DOING for you? 25 minute WALK + RUN
FITNESS MATTERS PODCAST
Ep. 013 Practicing Positive SELF-TALK 🎧 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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