6fifteen Summer Body Challenge - Week 6 Routine

Welcome to Week 6!

This week we're focusing on Arms and Cardio. Don't forget your two rest and recovery days!

Day 1: Cardio & Arm Toning

Cardio (40–45 mins): Walk, jog, run, or stairmaster

Arm Circuit (3 rounds):

Push-ups – 15 reps

Tricep dips – 15 reps

Dumbbell curls – 15 reps

Day 2: Stretch & Light Arms

Stretching (20–30 mins): Focus on shoulders, arms, chest

Arm Toning (2 rounds):

Arm circles – 1 min

Bicep curls – 15 reps

Shoulder press – 15 reps

Day 3: Endurance Cardio

Cardio (45 mins):

Interval walk/jog or run (1 min jog, 2 min walk repeat)

Focus on breathing, form, and consistency

Day 4: Rest & Recovery

Option: Gentle movement or full rest

Hydrate, nourish your body, and use your journal to reflect on how you feel

Day 5: Arms & Cardio Combo

Arm Burnout (2 rounds):

Push-ups – 10–12 reps

Overhead tricep extensions – 15 reps

Lateral raises – 15 reps

Cardio (40 mins): Your fave stairmaster or jog

Day 6: Rest Day

Full rest or light walking/stretching

Reset your mind and body

Day 7: Stretch & Cardio Finale

Stretching (15 mins): Full body mobility

Cardio (45 mins): Your choice — walk, jog, run, or Stairmaster

Weekly Focus

• Aim for 40–45 minutes of cardio 4–5 days

• Focus on arm strength with light/moderate resistance

• Stretch consistently to stay flexible and mobile

• Hydrate with at least 2L of water daily

• Use your journal to track wins and reflect

• Rest intentionally — your body needs it to grow!

• Stretching (15 mins): Full body mobility

• Cardio (45 mins): Your choice — walk, jog, run, or Stairmaster