Day 6: Train Together with a Full-Body Guided Workout

Day 6 features a guided workout with decreasing work intervals each round. Follow along with the video or reference the workout below and focus on smooth movement and steady effort throughout the session.

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Workout Video

Press play and follow along with this fully guided workout. Our coach will take you through the warm-up, main workout, and cool-down with descending work intervals.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles

Main Workout (~25 minutes)

Movements

1. Lateral Lunge with Upright Row
2. Goblet Squat
3. Single Leg Deadlift
4. Cable Snatches

Workout Format - Descending Intervals

Round 1: 60 seconds work | 10 seconds rest

Round 2: 45 seconds work | 10 seconds rest

Round 3: 30 seconds work | 10 seconds rest

Complete all 4 exercises at the Round 1 timing (60 sec work/10 sec rest), then repeat all 4 exercises at Round 2 timing (45 sec work/10 sec rest), and finish with all 4 exercises at Round 3 timing (30 sec work/10 sec rest).

What's Included

• Warm-Up: Dynamic movements to prepare your body
• Main Workout: Descending intervals that test endurance early and finish strong
• Cool-Down: Stretching and recovery to finish the session

Everything is timed and coached - just follow along and push yourself at your own pace.

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Child's pose (1 minute)
• Deep breathing (2 minutes)

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💪 Pro Tips

• Start strong: Round 1 is the longest - pace yourself but don't hold back
• Maintain quality: As intervals shorten, focus on explosive, clean reps
• Mental game: Knowing each round gets shorter makes the longer intervals manageable
• Stay hydrated: Keep water nearby and sip during your rest intervals