6fifteen Summer Body Challenge Week 3 Routine

6fifteen Summer Body Challenge - Week 3 Routine

Welcome to Week 3! This week focuses on cardio and glute activation. Challenge yourself to complete 35-40 minutes of cardio and strengthen those glutes! Remember to take two rest days for recovery and mindfulness.

Day 1: Cardio Power Start

Cardio Session (35-40 mins):

- Walk, Jog, Run, or Stairmaster.

Push yourself and set the tone for the week.

Day 2: Glutes & Core

Glute Circuit (3 rounds):

- Glute bridges - 20 reps

- Donkey kicks - 15 each leg

- Fire hydrants - 15 each leg

- Squats - 20 reps

- Plank - 1 min

Day 3: Cardio + Glutes Combo

Cardio: 35 mins walk/jog or Stairmaster

Finish with Glutes (2 rounds):

- Step-ups - 12 each leg

- Bulgarian split squats - 10 each leg

- Glute bridge hold - 45 secs

Day 4: Rest & Mindfulness

Use this day for journaling, prayer, or light stretching.

Day 5: HIIT Cardio + Lower Body Burn

Cardio Intervals (20 mins):

- 1 min high effort (run or Stairmaster)

- 1 min rest

Lower Body Circuit:

- Jump squats - 15 reps

- Walking lunges - 20 steps

- Glute kickbacks - 15 each leg

Day 6: Rest & Recovery

Let your body heal! Drink water, sleep well, and do light movement or foam rolling.

Day 7: Glutes & Long Cardio Session

Glute Circuit (2 rounds):

- Banded side steps - 15 each direction

- Hip thrusts - 20 reps

Cardio: 45 min walk, jog, run or Stairmaster

Journal & reflect on your Week 3 progress.

Focus This Week:

- Prioritize 35-40 mins of cardio

- Activate and strengthen your glutes

- Hydrate with at least 2L of water

- Clean eating - no fried or processed foods

- Rest is key to recovery

- Stay mindful and journal how you feel