6fifteen Summer Body Challenge

6fifteen Summer Body Challenge

Week 9: Cardio, Arms & Stretching

Focus: 40–45 minutes of cardio, arm strength, deep stretching, and mindful rest.

Day 1: Cardio + Arms

Cardio (40–45 mins):

Walk, jog, run, or hit the Stairmaster — push yourself!

Arm Circuit (3 rounds):

15 push-ups

15 dumbbell bicep curls

12 overhead triceps extensions

30-second plank

Day 2: Stretch + Recovery Flow

Stretching Routine (30 mins):

Focus on shoulders, back, and arms

Optional: Light yoga or 20-minute walk

Breathing & Journaling: Check in with how you’re feeling physically and mentally

Day 3: Cardio Intervals + Arm Burn

Cardio (40–45 mins):

Alternate 2 minutes fast pace / 1 minute recovery

Arm Burnout (2 rounds):

15 shoulder presses

15 lateral raises

1-minute arm circles

30-second forearm plank

Day 4: Rest Day

Full Rest:

No workout — hydrate, nourish, and relax your body

Reflect on how far you’ve come

Day 5: Cardio + Arm Strength

Cardio (45 mins):

Choose a steady pace and lock in your focus

Strength Set (3 rounds):

20 hammer curls

15 triceps dips

15 upright rows

30 seconds of mountain climbers

Day 6: Rest Day

Active Recovery (optional):

Light walk or stretch (15–20 mins)

Hydration & Self-Care: Get your 2L of water in and enjoy a whole food-based meal

Day 7: Long Cardio + Full Body Stretch

Cardio (45 mins):

Go outdoors if you can — fresh air does wonders!

Stretch (15–20 mins):

Full-body focus with attention to arms, shoulders, and spine

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Reminders for Week 9:

Cardio every day (except rest days): 40–45 mins

Focus on arms: Strengthen and tone

Stretch deeply: Prevent injury and boost recovery

Hydrate: Aim for 2L of water daily

No pasta, rice, sugar, or sugary drinks

Eat Whole Foods: Think lean proteins, healthy fats, and fresh veggies

Rest intentionally: Use your rest days to reflect and reset