6fifteen Challenge – Week 5 Workout Guide

Thank you for tapping in with me yesterday at This Pilates Place! we can all agree that was such a great workout!

As part of the 6fifteen Challenge, Humerah has gifted us a special promo code: 6FIFTEEN

🔹 50% off one mat or reformer class

🔹 Use code 6FIFTEEN at checkout

🔹 Expires November 30th, 2025

Don’t miss out — let’s keep moving together!

Focus: Pushing intensity – more reps & resistance while keeping cardio sharp.

⏱ Workouts: ~45–60 minutes

Day 1 – Full Body Strength + Cardio

• Warm-up: 5 min jump rope or fast walk

• Circuit (repeat 3x):

  
  

  • Squats – 20 reps

  • Push-ups – 15 reps

  • Bent-over rows (dumbbell/water bottles) – 15 per arm

  • Jump squats – 12 reps

  • Plank with shoulder taps – 30 reps

• 
  

• Cardio finisher: 20 min treadmill jog or stairmaster

Day 2 – Cardio Endurance

• Warm-up stretch

• 45 min steady-state cardio (jog, cycling, brisk incline walk, stairmaster)

• Core burnout:

  
  

  • Russian twists – 20 reps

  • Flutter kicks – 30 sec

  • Side plank – 40 sec each side

• 
  

Day 3 – Upper Body Strength

• Warm-up: arm circles + mobility

• Circuit (4 rounds):

  
  

  • Bicep curls – 12 reps

  • Shoulder presses – 12 reps

  • Tricep dips – 12 reps

  • Upright rows – 12 reps

• 
  

• Cardio finisher: 15 min HIIT (30s sprint / 1 min walk repeat)

Day 4 – Rest or Active Recovery

✅ Stretching, foam rolling, or light 20 min walk.

Day 5 – Lower Body Strength

• Warm-up: 5 min jog or jump rope

• Circuit (4 rounds):

  
  

  • Deadlifts – 12 reps

  • Bulgarian split squats – 10 per leg

  • Glute bridges with hold – 15 reps

  • Calf raises – 25 reps

• 
  

• Cardio finisher: 20 min stairmaster/jog

Day 6 – Cardio + Core

• 30–35 min cardio of choice (run, stairmaster, cycle, elliptical)

• Core circuit (3 rounds):

  
  

  • Bicycle crunches – 20 reps

  • Plank to forearm taps – 20 reps

  • Leg raises – 12 reps

  • Side plank dips – 10 each side

• 
  

Day 7 – Rest

✅ Full rest or light walk/stretching.

6fifteen Food Guides

🔹 Pescatarian Light Calorie Deficit (Fat Loss)

Goal: ~500 calorie deficit | High protein, clean carbs, healthy fats

Breakfast

• Overnight oats with chia, almond milk, berries & plant protein powder

Snack

• Rice cakes + avocado

• Small protein smoothie (pea or whey isolate if allowed)

Lunch

• Grilled salmon + quinoa + asparagus

• Olive oil drizzle

Snack

• Carrot sticks + hummus

• Apple + handful of almonds

Dinner

• Shrimp stir-fry (shrimp, peppers, broccoli, garlic, ginger) over cauliflower rice

• Side salad (greens, cucumbers, balsamic vinegar)

⚡ Keep calories ~1,700–1,900 depending on activity.

🔹 Bulking / Muscle Building (High Protein)

Goal: ~300–500 calorie surplus | Focus on protein + complex carbs

Breakfast

• 4 scrambled eggs + spinach + 2 slices whole grain toast

• Protein shake

Snack

• Oats with almond butter + banana + scoop of protein powder

Lunch

• Grilled chicken breast + sweet potato + roasted broccoli

• Olive oil drizzle

Snack

• Greek yogurt + granola + berries

• Rice cakes with peanut butter

Dinner

• Salmon or lean beef + brown rice + zucchini & peppers

• Side: avocado slices

Evening Snack (optional)

• cottage cheese with fruit

⚡ Calories ~2,300–2,600 depending on training intensity.