6fifteen Summer Body Challenge

Week 8: Cardio, Arms & Recovery

Focus: Cardio (40–45 mins), Arms, Stretching, and 2 Rest Days

Day 1: Cardio + Arms

• Cardio: 40–45 minutes

  
  
  
  

   (Walk, jog, run, or Stairmaster – challenge yourself!)

  
  
  
  

• Arm Circuit (3 rounds):

  
  
  
  

  • Push-ups – 15 reps

    
    
    
    

  • Triceps dips – 15 reps

    
    
    
    

  • Dumbbell curls – 15 reps

    
    
    
    

Day 2: Stretch + Active Recovery

• Stretch Session (30 mins):

  
  
  
  

   Focus on shoulders, biceps, chest, and back

  
  
  
  

• Optional: Light walk or yoga (20 mins)

  
  
  
  

Day 3: Cardio Intervals + Arm Burn

• Cardio: 40–45 minutes

  
  
  
  

   Alternate 2 mins fast pace / 1 min recovery pace

  
  
  
  

• Arm Circuit (2 rounds):

  
  
  
  

  • Shoulder press – 15 reps

    
    
    
    

  • Lateral raises – 15 reps

    
    
    
    

  • Plank shoulder taps – 30 seconds

    
    
    
    

Day 4: Rest Day

• Full rest.

  
  
  
  

• Prioritize hydration, clean eating, and journaling.

  
  
  
  

Day 5: Cardio + Upper Body Strength

• Cardio: 45 mins at a moderate consistent pace

  
  
  
  

• Upper Body Circuit (3 rounds):

  
  
  
  

  • Bicep curls – 15 reps

    
    
    
    

  • Overhead triceps extensions – 15 reps

    
    
    
    

  • Arm circles – 1 min

    
    
    
    

Day 6: Rest Day

• Light stretch or complete rest

  
  
  
  

• Reflect, hydrate, and breathe.

  
  
  
  

Day 7: Long Cardio + Stretch

• Cardio: 45 minutes (finish strong!)

  
  
  
  

• Stretch: 15 mins full-body focus on arms and shoulders

  
  
  
  

Reminders for the Week:

• Prioritize 40–45 minutes of cardio

  
  
  
  

• Focus on building and toning arms

  
  
  
  

• Hydrate with 2L of water daily

  
  
  
  

• Avoid pasta, rice, processed sugars, and sweet drinks

  
  
  
  

• Eat whole foods that fuel your body

  
  
  
  

• Take both rest days seriously

  
  
  
  

• Journal, pray, and show up for YOU

  
  
  
  

🥗 

6fifteen Fuel Recipes (from the guide)

1. AIR-FRIED CHICKEN BREAST

SALAD

Chicken Breast:

☑ 1 chicken breast, seasoned to your liking

(e.g., salt, pepper, garlic powder)

☑ Air fry until golden (about 15-20 minutes at

375°F).

Salad:

☑ 2 cups spring mix lettuce

☑ 1/4 cup cucumbers, sliced

☑ 1/4 cup cherry tomatoes, halved

MO’S BEEF STEW & GREEN PEAS

Beef Stew:

☑ 1 lb ground beef

☑ 1 cup tomato pasta sauce

☑ Seasonings of choice (e.g., black pepper,

garlic powder)

☑ Add 1/2 cup diced veggies (e.g., carrots, bell

peppers).

Green Beans:

☑ 2 cups green beans, steamed

2. 6 Fifteen Green Smoothie

• Ingredients:

  
  
  
  

  • 1 banana

    
    
    
    

  • ½ avocado

    
    
    
    

  • 1 cup spinach

    
    
    
    

  • ½ cup frozen mango

    
    
    
    

  • 1 tbsp chia seeds

    
    
    
    

  • 1 cup coconut water

    
    
    
    

• Instructions:

  
  
  
  

   Blend until smooth. Perfect post-workout fuel.