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week eight – 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
2 sets, 30 sec

A2

Super Set
2 supersets, 60 seconds of rest in between
60 Day Kneeling Side Plank
Kneeling Side Plank
2 sets, ALAP

A3

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

WORKOUT

B

DB Stepup
Dumbbell Step Up
4 sets, 6 reps, 30 sec rest

C

Dumbbell Bench Press
Dumbbell Chest Press
4 sets, 6 reps, 30 sec rest

D

60 Day DB Reverse Lunge
Dumbbell Reverse Lunge
4 sets, 6 reps, 30 sec rest

E

60 Day DB Overhead Arnold Press
Dumbbell Overhead Arnold Press
4 sets, 6 reps, 30 sec rest

F1

Super Set
2 supersets, 60 seconds of rest in between
60 Day KB Swing
Kettlebell Swing
10-15 reps

F2

Super Set
2 supersets, 60 seconds of rest in between
side plank
Side Plank 
ALAP (each side)

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
Hip Swing
Hip Swing
5 reps (each side)

WORKOUT

B

Dumbbell Single Leg Deadlift
Single Leg Deadlift
4 sets, 6 reps, 30 sec rest

C

Dumbbell Bench Row
Dumbbell Bench Row
4 sets, 6 reps, 30 sec rest

D

60 Day DB Sumo Squat
Dumbbell Sumo Squat
4 sets, 6 reps, 30 sec rest

E

Plate Wood Chopper
Plate Woodchopper
4 sets, 6 reps, 30 sec rest

F1

Super Set
2 supersets, 60 seconds of rest in between
Roll Up
Bodyweight Rollup
5 reps

F2

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

DAY 3

WARM-UP

A1

Cardio Zone 3 1
Treadmill Walk
5 minutes, Zone 3

A2

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

CIRCUIT

B1

Circuit
3 circuits, 20 sec rest
Walking Lunge
Bodyweight Walking Lunge
30 sec

B2

Circuit
3 circuits, 20 sec rest
Inchworm with Updog
Bodyweight Inchworm with Up Dog
30 sec

B3

Circuit
3 circuits, 20 sec rest
60 Day BW Marching Bridge
Bodyweight Marching Bridge
30 sec

B4

Circuit
3 circuits, 20 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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