6fifteen Challenge – Week 2 Workout Guide

Week 1 was absolutely amazing! We kicked things off with our first in-person accountability session and back-to-school drive, and it truly set the tone for what’s ahead. The energy, commitment, and support from everyone showed that we’re all here to grow, get stronger, and hold ourselves accountable.

I also received some feedback about food and meal ideas, so moving forward, I’ll be sharing weekly references and guides to support you on this journey. Think of them as extra tools in your toolbox to keep you consistent and focused.

Thank you for showing up for yourself and for the community. Together, we’re building discipline, strength, and healthier habits one week at a time.

Let’s crush Week 2 with the same energy we brought into Week 1

🔥 Workouts

Day 1 – Cardio + Lower Body Strength

Warm-up: 5 min brisk walk or light jog

Cardio: 20 min treadmill jog or outdoor run

Strength:

Squats – 3x12

Walking lunges – 3x20 steps

Glute bridges – 3x15

Calf raises – 3x20

Stretch: 5–10 min

Day 2 – Cardio Endurance

35–40 min steady-state cardio: jog, cycling, stairmaster, or jump rope intervals

Core finisher:

Plank (3x45 sec)

Side plank (2x30 sec each side)

Mountain climbers (3x20)

Day 3 – Lower Body Strength + Core

Warm-up: 5 min stairmaster

Strength:

Deadlifts (dumbbell or bodyweight hinge) – 3x12

Bulgarian split squats – 3x12 each leg

Step-ups (bench or sturdy platform) – 3x12 each leg

Side-lying leg lifts – 3x15 each side

Core:

Leg raises – 3x12

Russian twists – 3x20

Stretch: 5 min

Day 4 – Cardio Intervals

Warm-up: 5 min brisk walk

HIIT (choose treadmill, stairmaster, bike, or outdoors):

30 sec sprint / fast pace

90 sec walk / recovery

Repeat x 8–10 rounds

cool down: 5 min walk + stretch

Day 5 – Lower Body Power + Glutes

Warm-up: Jump rope or stairmaster, 5 min

Strength:

Jump squats – 3x12

Hip thrusts – 3x12

Curtsy lunges – 3x12 each leg

Donkey kicks – 3x15 each leg

finisher: 3x 45 sec wall sit

Stretch: Hamstrings, glutes, quads

Day 6 – Active Recovery

20–30 min light walk

Full body stretch: hamstrings, quads, glutes, calves, hips, shoulders

Day 7 – Full Rest

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