6fifteen Summer Body Challenge - Week 4 Routine

Welcome to Week 4!

This week we're focusing on cardio and abs. Challenge yourself with 40-45 minutes of cardio and finish with ab circuits that fire up your core. Don't forget your two rest and recovery days!

Day 1: Cardio Power Start

Cardio (40-45 mins):

- Walk, Jog, Run, or Stairmaster.

Push your pace and challenge your breath control.

Day 2: Abs Circuit + Light Cardio

Abs Circuit (3 rounds):

- Crunches - 20 reps

- Leg raises - 15 reps

- Plank shoulder taps - 30 secs

- Bicycle crunches - 20 reps each side

Cardio: Light walk or Stairmaster (20 mins).

Day 3: Cardio Endurance Challenge

Cardio (45 mins): Maintain a steady pace with minimal breaks.

Focus on breathing and pushing mental endurance.

Day 4: Rest & Reset

Recovery day for your body and mind.

Stretch, journal, and hydrate. Rest is essential to keep showing up strong.

Day 5: HIIT + Abs Burn

Cardio HIIT (20 mins):

- 1 min fast effort (run/sprint/stairs)

- 1 min rest

Abs Burn (2-3 rounds):

- Toe touches - 20 reps

- Russian twists - 20 reps

- Plank - 1 min

- Mountain climbers - 30 secs

Day 6: Rest & Movement Active recovery if needed: walk, yoga, foam rolling.

Be gentle and allow muscles to repair.

Day 7: Abs Focus + Cardio Finale

Abs Blast (2-3 rounds):

- Flutter kicks - 30 secs

- Heel taps - 20 reps

- Leg raises - 15 reps

- Side plank (30 secs each side)

Cardio: 40-45 mins any method

End strong and reflect on your growth.

Focus This Week:

- Prioritize 40-45 mins of cardio

- Target your abs daily or every other day

- Stay consistent with water intake (2L+)

- Nourish with clean, whole foods

- Use rest days to recover and reflect

- Journal to track your mindset and body