7-Day Bodyweight Challenge — Day 6

The primary targets are quads, glutes, hamstrings, with secondary activation through shoulders, core, hips. Beth Hannam programs 13 exercises across 25 minutes — standout moves include Flutter Kicks (core, hip_flexors). Hand Release Push-ups (chest, shoulders). Prisoner Forward Lunges (quads, glutes). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. It works well as a booty toning workout session. These arm toning exercises target your upper body through controlled resistance movements that build lean definition without bulk.

No equipment needed. Just your body weight and enough floor space. Beth Hannam shows exactly when to grab each piece so you're not scrambling mid-circuit. Many women use this as their primary resistance band for glutes exercises routine.

This one's intermediate level. Beth Hannam assumes basic movement competence — you should be comfortable with foundational patterns like squats and hinges. If you're newer, try the beginner sessions in this series first and come back.

About 25 minutes, start to finish. That includes 4 warm-up movements and a proper cool-down. Beth Hannam doesn't skip either end, which matters more than people think. 13 exercises total.

This session has direct relevance for women dealing with unexplained weight gain, dating after 40. The combination of exercises Beth Hannam chose targets not just aesthetics but functional health markers — bone density, insulin sensitivity, cortisol regulation. A study by Various authors (2018) found that this type of training produces measurable improvements in these areas. The intermediate-level programming means these benefits are accessible without risking injury.

Two to three times per week with at least one rest day between sessions. Your muscles need 48-72 hours to repair and grow stronger after resistance work. Beth Hannam designed 7-Day Bodyweight Challenge as a progressive series, so doing the workouts in order gives your body time to adapt. If you're sore for more than two days, that's your body saying slow down, not push harder.

Because quads strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Beth Hannam programs quads-focused work into this session because it's the area most women lose strength in first during their 30s and 40s. The exercises here aren't random — they build on each other.

A meal or snack with both protein and carbohydrates within 90 minutes of finishing. Something like Greek yogurt with berries, or eggs with whole-grain toast. The protein supports muscle repair, the carbs replenish glycogen. Don't overthink it. Don't skip it either. Your muscles need raw materials to rebuild stronger, and this intermediate-level session asks real effort from your body.