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week four

WEDNESDAY

WARM-UP

Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.

Warmup

WORKOUT

Choose a weight for each exercise that will get you to the designated number of reps. If you complete one set and could have done more, increase weight. If the first set was too difficult, decrease weight.

1. 

extended plate squat

extended plate squat

2 sets, 15 reps
rest 60 sec

2. 

Lunge01_596x324

bodyweight lunge

2 sets, 15 reps (each side)
rest 60 sec

3.

Glut Bridge

glute bridge

2 sets, 15 reps
rest 60 sec

4.

French Press

french press

2 sets, 15 reps
rest 60 sec

5.

Dumbbell Fly

dumbbell reverse fly

2 sets, 12 reps
rest 60 sec

6.

60 Day KB Russian Twist

kettlebell russian twist

2 sets, 30 sec
rest 60 sec

check in along the way

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