6fifteen Summer Body Challenge Week 7

6fifteen Summer Body Challenge, This week we're focusing on cardio (40–45 mins), stretching, and lower body strength with 2 mindful rest days!

Welcome to Week 7

Day 1: Cardio + Lower Body Strength

Cardio (40–45 mins): Choose your favorite walk, jog, run, or Stairmaster.

Lower Body Circuit (3 rounds):

Squats – 20 reps

Glute bridges – 20 reps

Walking lunges – 20 steps total

Day 2: Deep Stretch + Recovery

Stretch Session (30 mins):

Focus areas: hamstrings, quads, glutes, hips, and calves

Hold each stretch for 30–45 seconds

Use deep, slow breathing

Day 3: Endurance Cardio + Glutes

Cardio (45 mins): Moderate pace jog or power walk — stay steady and push through

Glute Circuit (2 rounds):

Donkey kicks – 20 each leg

Fire hydrants – 15 each leg

Wall sit – 45 seconds

Day 4: Rest & Reflect

Full rest day

Journal your progress and how your body is feeling

Hydrate and nourish intentionally

Day 5: Cardio Intervals + Legs

Cardio Intervals (40 mins): Alternate:

2 minutes jogging

1 minute walking

Leg Circuit (3 rounds):

Step-ups (use stairs/bench) – 15 each leg

Calf raises – 20 reps

Reverse lunges – 15 each leg

Day 6: Rest Day

Optional: Gentle yoga or stretching

Hydration check-in: Aim for 2L+

Mindful pause and gratitude

Day 7: Long Cardio + Lower Body Burn

Cardio (45 mins): Pick your favorite and go strong walk, jog, run, or Stairmaster

Lower Body Burn (2 rounds):

Jump squats – 15 reps

Glute bridge hold – 30 seconds

Side lunges – 20 reps

Weekly Focus

Stay consistent with your 40–45 mins of cardio

Stretch to recover and prevent injury

Strengthen and sculpt your legs and glutes

Drink at least 2L of water daily

Eat clean and listen to your body