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week six –¬†advanced

In the Advanced workout program, you will complete the same exercises for 4 weeks with cardio portion increasing in intensity each week.

This workout program was designed so you can master the form and technique of each exercise. It takes about 4-5 weeks for your body to acclimate to a workout routine. At week 5, we will introduce new exercises that you will complete for the remaining 4 weeks of the program.

Every week, there are a total of 3 workout days and 2-3 cardio days. You can complete them on whichever days fit your schedule best or complete both the workout and cardio in the same day.

DAY 1

WARM-UP

A1

hip stretch_
Hip Stretch
2 sets, 30 sec, 60 sec rest

A2

60 Day RB Suppinated Pull Apart
Resistance Band Supinated Pull Apart
2 sets, 10 reps, 60 sec rest

A3

Foam Roll Lat
Foam Roll Lats
2 sets, 60 sec, 60 sec rest

WORKOUT

B

backsquat_barbell squat_596x324 1
Barbell Back Squat
4 sets, 6 reps, 45-60 sec rest

C1

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Bench Press 1
Dumbbell Bench Press
6 reps

C2

Super Set
3 supersets, 45 seconds of rest in between
Curtsy Lunge Long
Dumbbell Curtsy Lunge
10 reps (each side)

D1

Super Set
3 supersets, 45 seconds of rest in between
Incline Press
Dumbbell Incline Press
6 reps

D2

Super Set
3 supersets, 45 seconds of rest in between
60 Day DB Reverse Lunge
Dumbbell Reverse Lunge
10 reps (each side)

E

plank
Plank
2 stes, ALAP (As Long As Possible), 30 sec rest

DAY 2

WARM-UP

A1

60 Day RB Pronated Pull Apart
Resistance Band Pronated Pull Apart
2 sets, 10 reps, 60 sec rest

A2

Glut Bridge
Bodyweight Bridge
2 sets, 10 reps, 60 sec rest

A3

Hip Swing
Bodyweight Hip Swing
2 sets, 5 reps (each side), 60 sec rest

WORKOUT

B

Dumbbell Bench Press 2
Dumbbell Bench Press
4 sets, 8 reps, 30 sec rest

C

Dumbbell Bench Row
Dumbbell Row
4 sets, 8 reps, 30 sec rest

D

Front Dumbbell Raise 2
Dumbbell Front Raise
4 sets, 8 reps, 30 sec rest

E

Lateral Raise
Dumbbell Lateral Raise
4 sets, 8 reps, 30 sec rest

F

60 Day RB Row
Resistance Band Row
4 sets, 8 reps, 30 sec rest

G1

AMRAP
3 supersets, 45 seconds of rest in between
60 Day RB Curl
Resistance Band Biceps Curl

G2

AMRAP
3 supersets, 45 seconds of rest in between
Flourish RB Tricep Kickbacks
Resistance Band Triceps Kickbacks

DAY 3

WARM-UP

A1

60 Day RB Pronated Pull Apart
Resistance Band Pronated Pull Apart
2 sets, 10 reps, 60 sec rest

A2

Foam Roller Upper Back
Foam Roll Back
2 sets, 60 sec, 60 sec rest

A3

Hip Swing
Bodyweight Hip Swing
2 sets, 5 reps (each side), 60 sec rest

WORKOUT

B

Deadlift
Barbell Deadlift
4 sets, 8 reps, 45-60 sec rest

C1

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Single Leg Deadlift
Dumbbell Single Let Deadlift
6 reps (each side)

C2

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Bench Row
Dumbbell Bench Row
6 reps (each side)

D1

Super Set
3 supersets, 45 seconds of rest in between
60 Day BW 1 Leg Bridge
Single Leg Bridge
6 reps (each side)

D2

Super Set
3 supersets, 45 seconds of rest in between
60 Day KB Single Arm Row
Kettlebell One Arm Row
6 reps (each side)

E

side plank
Side Plank
2 sets, ALAP (As Long As Possible), 30 sec rest

CARDIO

DAY 1 & 3

Cardio Interval
Treadmill Intervals
9 circuits

DAY 2

Cardio LISS Wk 1
Zone 1: 20 min
Zone 2: 15 min
Zone 3: 10 min

check in along the way

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