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week four – 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

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