Welcome to Week 6 of the #MakeItHappen Reset Challenge! You’ve officially reached the halfway mark, and now it’s time to push past initial hurdles and gain momentum as you progress towards your fitness goals.
This week, we’ll focus on visualisation, tracking your progress, and refining your routine for maximum results. Plus, with our Midway Benchmark Test, you’ll be able to measure just how far you’ve come since Week 1!
If you’re new here, start from Week 1 to catch up, and don’t forget to sign up for free to get your FREE Workout Program and Nutrition Guide—your essential toolkit for success.
FOCUS: Push Past Initial Hurdles & Gain Momentum
By now, you’ve built a foundation of fitness, discipline, and healthier habits. But challenges may have crept in—energy dips, motivation slumps, or external distractions. This week, let’s break through those barriers and reignite your drive.
🔹 Reflect on your journey so far – What’s worked? What needs adjusting?
🔹 Fine-tune your routine – Small changes can lead to big progress.
🔹 Visualise success – Mentally picture where you want to be at the end of the challenge.
MINDSET: Visualisation for Success
Visualisation is a powerful mental tool that helps enhance focus, motivation, and confidence. Research shows that mentally rehearsing success can improve actual performance and keep you on track.
Try This Visualisation Exercise:
1. Close your eyes and take a deep breath.
2. Picture yourself at the end of the challenge – How do you look? How do you feel?
3. Imagine yourself completing a tough workout with strength and determination.
4. Visualise crossing the finish line at Week 12 – strong, confident, and accomplished.
The clearer your vision, the stronger your motivation will be. See it, believe it, make it happen.
WORKOUT SCHEDULE: Week 6 Training Plan
This week’s workouts build on your strength, endurance, and conditioning while incorporating a benchmark test to track your progress.
SESSION 1: STRENGTH & TONE
- Goblet Squats – 3 sets of 15 reps
- Dumbbell Overhead Press – 3 sets of 12 reps
- Step-Ups – 3 sets of 10 reps per leg
- Glute Bridges – 3 sets of 15 reps
- Side Plank with Hip Lift – 3 sets of 10 (5 per side)
SESSION 2: CORE & CARDIO
- Interval Cardio: 1 min jogging / 30 secs sprinting for 25 mins
- Bicycle Crunches – 3 sets of 25 (12 per side)
- Plank Shoulder Taps – 3 sets of 20 (10 per side)
- Dead Bugs – 3 sets of 10 (5 per side)
SESSION 3: MIDWAY TEST
- Warm-Up – 5 minutes light cardio
- Benchmark Test – Repeat Week 1’s Benchmark Test and record your results
- Cool-Down – 5 minutes light stretching (focus on legs, arms, and core)
Tracking your progress is a great way to stay motivated and see how much stronger you’ve become over the past six weeks!
RECOVERY SUGGESTION:
Explore a New Active Recovery Method
Recovery is just as important as training. This week, try a new active recovery method to reduce muscle soreness, improve circulation, and maintain flexibility.
✅ Light walking or hiking
✅ Gentle cycling at a low intensity
✅ Yoga or stretching routines
✅ Swimming at a leisurely pace
✅ Foam rolling or mobility exercises
✅ Recreational activities like paddleboarding or gardening
✅ Tai Chi or mindful movement practices
Recovery isn’t about doing nothing—it’s about helping your body rebuild so you can train harder and smarter in the coming weeks.
MID-CHALLENGE TEST RESULTS:
How Far Have You Come?
Benchmark Test: Measure Your Progress
It’s time to compare your results to Week 1 and see how much you’ve improved.
💥 Timed 400-Metre Run Tips
- Measure your time: Run 400 metres (one lap of a standard running track).
- Track improvements: Compare your time to Week 1 and note any changes in speed and endurance.
Consistency is key, and even small improvements show that your hard work is paying off!
NUTRITION: Week 6 – Healthy Snacking
Nutrition is the foundation of sustained energy and progress. This week, focus on swapping out unhealthy snacks for nutrient-dense options to fuel your workouts and recovery.
🥑 Healthy Snack Ideas:
✔ Nuts & seeds (almonds, walnuts, pumpkin seeds)
✔ Greek yoghurt with fruit
✔ Hummus & veggie sticks
✔ Hard-boiled eggs
✔ Cottage cheese with berries
✔ Protein smoothies
✔ Dark chocolate & nuts (for a healthier sweet treat!)
Small nutritional changes can have a big impact on performance and recovery—so make smarter snack choices!
Final Thoughts: Keep Up the Momentum!
Week 6 is your halfway milestone, and this is where real transformation happens. You’ve come so far, and now is the time to keep pushing, refining, and progressing.
🎯 Trust the process – Progress isn’t always linear, but it’s happening.
🎯 Stay consistent – Small efforts add up to big results.
🎯 Push past hurdles – You’re stronger than you think.
Keep sharing your journey using #MakeItHappen and let’s keep building momentum towards Week 12!
🚀 Halfway there—let’s make the second half even stronger! 💪
