SERIOUS SWEAT: 12 Week Intermediate Workout Plan SKU: 142902

Are you ready to make the leap from Killer B to Killer BEAST?  Because, girlfriend, this is the workout plan that will take you there!  It's called SERIOUS SWEAT for a reason - these are the longest and toughest workouts I've made, arranged in a twelve week cycle for maximum body-shaping results in minimum time.


Add to Cart

You've already been working out for a while now and have started to figure out that you are capable of more, so let's work out together to develop your athleticism, strength and mental toughness.


This SERIOUS SWEAT 12-Week Intermediate Workout Plan is

  • Easy to download (it's a PDF!) and access on your home computer or mobile device
  • Long enough to see amazing changes in your fitness and mental strength
  • Short enough to be interesting and exciting every day without getting overwhelming
  • Laid out in a simple visual calendar - if you know what day it is, you know what workout you're doing
  • Perfect for you if you're beyond the beginner stage and ready to level up


Over the next 12 weeks, we're going to focus on high intensity work, with high heart rate cardio exercises, HIIT, MetCon workouts and rock solid strength training.  These are confidence-building workouts that will help you:

  • Stay focused on your fitness goals
  • Re-shape your body, build metabolism-boosting muscle, and stretch your cardiovascular endurance
  • Push yourself out of your exercise comfort zone, and
  • Re-think your physical limits (hint:  you don't actually have any limits!)

​Here's how it's all put together:

  • Six workouts and one rest day per week
  • The perfect blend of cardiostrength and high intensity exercise, with a weekly recovery workout, too
  • The emphasis is on HIITSTRENGTH and METCON (Metabolic Conditioning) workouts, with the goal of shaping your body by building lean muscle tone and burning as many calories as possible
  • Some workouts (especially later in the plan) are longer and some are shorter, but the average time you'll spend working out per day is 35 minutes
  • You'll need dumbbells, a Kettlebell, an optional aerobic stepper, and an optional (but encouraged!) sandbag to complete all of the workouts

​In addition to the workouts, there's plenty of instruction on how to use the Guide to get the best results, healthy eating tips, weekly mindset work for keeping a positive attitude and building healthy habits, and lots of praise and encouragement for all your hard work!  (Want more support?  Join The Killer B Hive, my private Facebook group, to meet other Bs on their fitness journey and have access to me for answers to your questions!)

Here's what people are saying about the Pahla B Fitness workouts:

Erin K:  I love how you make working out fun, Pahla! One of my goals is to focus on how my workouts make me feel rather than on my weight or on just burning calories. Thank you for being such a positive, healthy influence.

Maureen S:  You are hard core, I was sweating like crazy by the end!! Once again your deceptive perkiness hides just how tough this workout really is--thanks again!! Also always appreciate your good form and advice on modifications--so many of these YouTube "trainers" (despite their workout studio setting and team of "demonstrators") use horrid form. You are a real pro!!

Teresa T:  I just LOVE your Videos. I LOVE the way you talk and laugh the WHOLE TIME you show your Exercise. You're such an Inspiration, Pahla.