Facebook Instagram Spotify
Sign In
Get Started

Theme

Strength Endurance + Athletic Conditioning

Rest

30–60 sec

Intensity

Moderate

Goal

Build stamina, improve muscle definition, support joints

Week 6 – Workout Demonstration

WORKOUT WEEK 6

WORKOUT WEEK 6 – FULL BODY STRENGTH + SWEAT

  • AT-HOME

Warm-Up (5–7 min)

  • 45 sec High Knees or March
  • 10 Alternating Lunges
  • 10 Push-Ups
  • 15 Glute Bridges
  • 30 sec Plank

Primary Strength Supersets (4 Rounds)

  • A1 Dumbbell Reverse Lunge – 10/leg Cue: long step, shin vertical, drive through heel
  • A2 Dumbbell Floor Press – 12
  • B1 Dumbbell Hip Thrust / Glute Bridge – 15 2-sec squeeze at top
  • B2 One-Arm Dumbbell Row – 12/side

Accessory Block (2–3 Rounds)

  • Dumbbell Lateral Raises – 15
  • Banded or Dumbbell Pull-Aparts – 20
  • Standing Dumbbell Curl to Press – 10
Light–moderate load, controlled tempo

Conditioning (12 min)

AMRAP

  • 10 Dumbbell Thrusters
  • 20 Mountain Climbers
  • 40 Jumping Jacks

Core

  • Plank – 60 sec
  • Dead Bugs – 12/side

GYM VERSION

Primary Strength

  •  Back Squat – 4×8
    Smooth tempo, 1–2 reps in reserve
  • Bench Press – 4×8

Accessory Superset (3 Rounds)

  • Hip Thrust (Barbell or Machine) – 12
  • Seated Row – 12

Secondary Accessory (2–3 Rounds)

  • Cable Lateral Raise – 12–15
  • Face Pulls – 15
  • Cable or DB Hammer Curls – 12

Conditioning

Bike / Rower Intervals (12 min)

40 sec hard

Bike / Rower Intervals (12 min)

20 sec easy

WORKOUT WEEK 6 - LOWER BODY + ENGINE

  • AT-HOME

Warm-Up

  • 1 min Fast March or Jog
  • 12 Reverse Lunges
  • 20 Calf Raises

Primary Strength (4 Rounds)

  • Dumbbell Front-Loaded Squat – 10 Slow lower, stay tall
  • Step-Back Lunges – 12/leg
  • Single-Leg Glute Bridge – 15/leg

Accessory Lower Body (2–3 Rounds)

  • Dumbbell RDL to Knee (soft hinge) – 12
  • Standing Calf Raises – 20
  • Banded Lateral Walks – 15/side

Cardio Circuit (5 Rounds)

  • 20 Squat Jacks
  • 30 sec Wall Sit
  • 30 sec High Knees

Core

  • Side Plank – 40 sec/side
  • Heel Taps – 30

GYM VERSION

Primary Strength

  • Hack Squat or Front Squat – 4x8
  • Leg Press – 4x15

Accessory Lower Body (3 Rounds)

  • Seated Hamstring Curl – 12–15
  • Cable Glute Kickbacks – 12/leg
  • Standing or Seated Calf Raise – 15–20

Conditioning (5 Rounds)

  • Sled Push or Heavy Carry – 30 sec
  • Bike – 45 sec hard
  • Rest 30 sec

WORKOUT WEEK 6 - UPPER BODY + CARDIO FINISHER

  • AT-HOME

Warm-Up

  • Arm Circles
  • Scap Push-Ups
  • 2 min light cardio

Primary Strength Supersets (4 Rounds)

  • A1 Floor Press – 12
  • A2 Bent-Over Row – 12
  • B1 Arnold Press – 12
  • B2 Lateral Raises – 15

Accessory Arms & Upper Back (2–3 Rounds)

  • Hammer Curls – 12
  • Overhead Triceps Extension – 12
  • Rear Delt Fly – 15

Conditioning Finisher (EMOM 12)

  • Min 1: 12 Push-Ups
  • Min 2: 40 High Knees
  • Min 3: Rest (Repeat 4 rounds)

Gym Version

Primary Strength

  • Lat Pulldown or Pull-Ups – 4x8–10
  • Incline Dumbbell Bench – 4x10
  • Seated Shoulder Press – 3x12

Accessory Upper (2–3 Rounds)

  • Rope Triceps Pushdowns – 12–15
  • EZ-Bar or DB Curls – 12
  • Face Pulls or Rear Delt Machine – 15

Conditioning

Assault Bike / Rower (12 min)

  • 30 sec sprint
  • 30 sec easy

Week 6: Gut Health

When the Gut Works, Everything Works

By now, you’ve built momentum.
You’re training, fueling, recovering, and learning and this week we focus on something that quietly influences everything:

Your GUT.

The gut is not just about digestion.
It is a communication center, a hormone regulator, an immune defender, and a major driver of how you feel day to day.

When the gut isn’t functioning well, nothing else fully does — not energy, not fat loss, not mood, and not even brain clarity.

Your gut is home to trillions of bacteria — collectively known as your gut microbiome.

This microbiome:

  • Helps digest and absorb nutrients
  • Influences metabolism
  • Supports hormone balance
  • Impacts mood and mental clarity
  • Regulates inflammation
  • Plays a critical role in immune health

A healthy gut creates a ripple effect throughout the entire body.

Your gut is often called the “second brain.”

That’s because it contains its own network of nerves and releases chemical messengers that communicate directly with the brain.

When your gut is healthy:

  • Mood feels more stable
  • Focus improves
  • Anxiety can feel more manageable
  • Energy feels steadier

When the gut is stressed or inflamed:

  • Brain fog increases
  • Mood can suffer
  • Motivation dips
  • Cravings intensify

This is why gut health affects far more than digestion.

Regular bowel movements are a sign that your gut is functioning well.

When elimination is irregular:

  • Toxins stay in the body longer
  • Inflammation increases
  • Hormones can be reabsorbed instead of eliminated
  • Fat loss can slow

Hydration, fiber, movement, and gut-friendly foods all support healthy regularity and it’s an important piece of overall wellness.

Water supports:

  • Digestion
  • Nutrient absorption
  • Regular elimination
  • Healthy gut lining
  • Bacterial balance

Even mild dehydration can slow digestion and disrupt gut function.

Hydration is one of the simplest and most overlooked  ways to support gut health.

Fermented foods help introduce beneficial bacteria into the gut.

Examples include:

  • Yogurt (choose dairy free)
  • Kefir
  • Sauerkraut
  • Kimchi
  • Fermented vegetables

These foods support diversity in the gut microbiome, which is linked to better digestion, immunity, and metabolic health.

You don’t need large amounts — consistency matters more than quantity.

A large portion of your immune system lives in your gut.

A balanced gut microbiome:

  • Helps protect against illness
  • Reduces chronic inflammation
  • Supports faster recovery
  • Strengthens overall resilience

This is why gut health isn’t just about comfort — it’s about protection and performance.

While food plays a huge role, modern life makes it difficult to maintain optimal gut balance through diet alone.

A daily probiotic helps:

  • Support healthy bacterial balance
  • Improve digestion and regularity
  • Support immune function
  • Reduce gut-related inflammation

I personally take Nutrifii Probiotiix every day because it’s my favorite for consistent gut support and overall digestive health.

Consistency here matters — gut health is built daily.

This week is about awareness and support.

Notice:

  • How your digestion feels
  • How hydration impacts energy
  • How gut comfort affects mood and focus
  • How consistent habits improve regularity

A happy gut gets you far …further than most people realize.

When the gut is supported, the body feels lighter, clearer, and more capable.
And when the body feels supported, progress becomes easier.

You are not just training your muscles — you are building internal health that fuels everything else.

This is how real transformation happens.

WEEK 6 COACHING NOTES

  • Accessory work = shape + joint insurance
  • Keep accessories lighter, controlled, intentional
  • Strength numbers don’t need to climb this week—quality does
  • Sweat is higher, recovery matters more
Ready for Week 7? Let’s Go
Scroll to Top