KIYO'S KORNER – WEEK 6
Theme: Build Strength. Improve Endurance. Stay Consistent.
Quote of the Week
"Success isn't built in one workout—it's built by showing up again tomorrow."
Monday – Upper Body
Push-ups – 3 × 10–15
Dumbbell or resistance band shoulder press – 3 × 12
Bent-over rows – 3 × 12
Bicep curls – 3 × 12
Triceps extensions – 3 × 12
Plank – 3 × 30–45 seconds
Tuesday – Cardio & Core
30–40 minute brisk walk
Bicycle crunches – 3 × 20
Leg raises – 3 × 15
Russian twists – 3 × 20
Side plank – 30 seconds each side
Wednesday – Lower Body
Bodyweight squats – 3 × 15
Walking lunges – 3 × 12 each leg
Glute bridges – 3 × 15
Calf raises – 3 × 20
Wall sit – 3 × 45 seconds
Thursday – Active Recovery
30-minute walk
Light stretching
Foam rolling (if available)
Hydrate well throughout the day
Friday – Full Body Circuit
Complete 3 rounds:
10 Squats
10 Push-ups (modify if needed)
15 Jumping jacks
10 Reverse lunges per leg
20 Mountain climbers
30-second plank
Rest 60–90 seconds between rounds.
Saturday – Endurance Day
45–60 minute walk, light hike, bike ride, or other moderate cardio
Finish with gentle stretching
Sunday – Rest & Reset
Light walk (optional)
Hydrate
Prepare meals for the week
Set one fitness goal for Week 7
Week 6 Cool-Down Routine
Spend 8–10 minutes after each workout.
Walk slowly for 2–3 minutes to lower your heart rate.
Standing hamstring stretch – 30 seconds each leg.
Quadriceps stretch – 30 seconds each leg.
Calf stretch – 30 seconds each leg.
Hip flexor stretch – 30 seconds each side.
Chest stretch – 30 seconds.
Shoulder stretch – 30 seconds each arm.
Triceps stretch – 30 seconds each arm.
Seated spinal twist – 30 seconds each side.
Deep breathing:
Inhale through the nose for 4 seconds.
Hold for 2 seconds.
Exhale slowly for 6 seconds.
Repeat 5 times.
Kiyo's Korner Tip of the Week
Recovery is part of training. Muscles grow stronger during recovery, not just during the workout. Prioritize sleep, hydration, good nutrition, and consistency to keep progressing.
RISE • TRAIN • CONQUER