6 WEEK: SUMMER STRONG CHALLENGE (JUNE 2 - JULY 13)
Weekly fitness plan (bodyweight & equipment options)
- Two training tracks: One for bodyweight-only (ideal for at-home or travel workouts), and one for equipment-based (dumbbells, resistance bands, kettlebells, etc.)
- 3–5 workouts per week, including:
- Full-body strength
- HIIT / metabolic conditioning
- Core & stability focus
- Active recovery / low-impact options
- Progressive structure: Each week builds slightly in intensity or complexity to match your growing strength and stamina.
- Video demos or exercise GIFs for proper form & safety.
- Time-flexible workouts: 20–40 minutes max, easily slotted into busy schedules.
Simple meal guidance / healthy habits
Weekly focuses include:
- Hydration & mindful eating
- Protein-packed meals
- Balancing carbs & fats
- Portion awareness
- Easy meal prep ideas with grocery list suggestions.
- Sample daily meals for breakfast, lunch, dinner, and snacks.
- Habit tracker to build sustainable routines (e.g., “ate veggies at 2+ meals” or “no screen while eating”).
Weekly check-ins + accountability
- A quick check-in (5–10 min) each week with:
- Wins & progress
- Challenges or obstacles
- Adjustments needed
- Goals for the week ahead
- Optional progress photos or measurements for those who want them.
Private WhatsApp group
- Weekly motivation posts
- Q&A support (form checks, nutrition help, encouragement)
- Peer accountability & connection — share recipes, wins, sweaty selfies!
Bonus Perks (Stretch Flows, Hydration Tracker, Etc.)
- Weekly mobility or stretch routines (5–10 minutes each)
- Post-workout cooldowns
- Morning stretch to energize
- Evening unwind flow
- Hydration tracker app
- Bonus mindset or journaling prompts to align with physical progress
