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week three – beginner

In the Beginner workout program, you will complete the same exercises for 4 weeks with the cardio portion changing every 2 weeks.

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 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

Super Set
2 supersets, 60 seconds of rest in between
hip stretch_
Hip Stretch
30 sec

A2

Super Set
2 supersets, 60 seconds of rest in between
Bodyweight Squat
Bodyweight Squat
10 reps

WORKOUT

B

60 Day KB Goblet Squat
Kettlebell Goblet Squat
3 sets, 10 reps, 30 sec rest

C

60 Day RB Chest Press
Resistance Band Chest Press
3 sets, 10 reps, 30 sec rest

D

60 Day DB Stationary Lunge
Dumbbell Stationary Lunge
3 sets, 10 reps, 30 sec rest

E

Overhand Press
Dumbbell Overhead Press
3 sets, 10 reps, 30 sec rest

F1

Super Set
2 supersets, 60 seconds of rest in between
60 Day BW Marching Bridge
Bodyweight Marching Bridge
10 reps

F2

Super Set
2 supersets, 60 seconds of rest in between
plank
Plank
ALAP (as long as possible)

DAY 2

WARM-UP

A1

Super Set
2 supersets, 60 seconds of rest in between
60 Day RB Pronated Pull Apart
Resistance Band Pronated Pull Apart
10 reps

A2

Super Set
2 supersets, 60 seconds of rest in between
Glut Bridge
Bodyweight Bridge
10 reps

WORKOUT

B

60 Day KB Deadlift
Kettlebell Deadlift
3 sets, 10 reps, 30 sec rest

C

60 Day RB Row
Resistance Band Row
3 sets, 10 reps, 30 sec rest

D

Curtsy Lunge Long
Dumbbell Curtsy Lunge
3 sets, 10 reps, 30 sec rest

E

60 Day RB Reverse Fly
Resistance Band Reverse Fly
3 sets, 10 reps, 30 sec rest

F1

Super Set
2 supersets, 60 seconds of rest in between
Inchworm with Updog
Inchworm with Up Dog
10 reps

F2

Super Set
2 supersets, 60 seconds of rest in between
RB Standing Rotation
Resistance Band Standing Rotation
10 reps

DAY 3

WARM-UP

A1

Cardio Zone 3 1
Treadmill Walk
5 minutes, Zone 3

A2

Kneeling Pushup
Kneeling Push Up
AMRAP (As Many Reps as Possible) in 60 sec

CIRCUIT

B1

Circuit
3 circuits, 30 sec rest
60 Day RB Curl
Resistance Band Bicep Curl
30 sec

B2

Circuit
3 circuits, 30 sec rest
Lateral Lunge
Lateral Lunge
30 sec

B3

Circuit
3 circuits, 30 sec rest
tricep kickbacks
Dumbbell Triceps Kickback
30 sec

B4

Circuit
3 circuits, 30 sec rest
Squat Jumps with Clap_596x324
Jumping Squats
30 sec

CARDIO

DAY 1

Week 3 4
Zone 1: 25 min
Zone 2: 15 min
Zone 3: 10 min

DAY 2

HIIT 1 1
8 Circuits
Zone 1: 1 min
Zone 4: 1 min

check in along the way

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*Individual results may vary. Factors such as diet, genetic makeup, overall health and physiological differences may influence results. Please consult with your physician before embarking on any new nutritional and exercise program. Results not typical. Please consult your physician before embarking on any new nutritional and exercise program. See Official Rules for details and prize information. All amounts are in USD.