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week one – advanced

HOW IT WORKS

Every week, you’ll receive 3 strength training workouts and 3 cardio workouts.

These should be completed on opposing days (in other words, one assigned workout per day), but if you are crunched for time, you can double up a strength training workout with the low-intensity cardio workout – just make sure you complete the cardio workout second.

We do not recommend completing the high-intensity cardio workout on the same day as another workout.

DAILY WARM-UP

METABOLIC WARM-UP

Complete before every workout.

Holiday 2019 Warm Up

CARDIO

LOW INTENSITY

During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.

Complete 1 round, 2x per week.

Not sure where your heart rate zones are? Learn how to estimate your zones here.

Beginner Week 1 LISS 20 15 10

HIGH INTENSITY

During this workout, you’ll alternate between bursts of intense energy and recovery periods.

Complete 5 rounds, 1x per week.

Not sure where your heart rate zones are? Learn how to estimate your zones here.

Advanced Week 1 HIIT 40 20

STRENGTH TRAINING

DAY 1

WARMUP

A1

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

WARMUP

A2

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

WARMUP

A3

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

EXERCISE

backsquat_barbell squat_596x324 1
Barbell Back Squat
3 sets, 10 reps, 45 sec rest

EXERCISE

C1

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

EXERCISE

C2

Super Set
3 supersets, 45 seconds of rest in between
60 Day DB Stationary Lunge
Dumbbell Step Up
8 reps (each side)

EXERCISE

D1

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

EXERCISE

D2

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

EXERCISE

E

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

DAY 2

WARMUP

A1

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

WARMUP

A2

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

EXERCISE

B

Dumbbell Bench Press 2
Dumbbell Bench Press
3 sets, 10 reps, 30 sec rest

EXERCISE

C

Dumbbell Bench Row
Dumbbell Row
3 sets, 10 reps, 30 sec rest

EXERCISE

D

Front Dumbbell Raise 2
Dumbbell Front Raise
3 sets, 10 reps, 30 sec rest

EXERCISE

E

Lateral Raise
Dumbbell Lateral Raise
3 sets, 10 reps, 30 sec rest

EXERCISE

F

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

EXERCISE

G1

Super Set
3 supersets, 45 seconds of rest in between
EZ Bar Bicep Curl
EZ Bar Biceps Curl
12 reps

EXERCISE

G2

Super Set
3 supersets, 45 seconds of rest in between
Skull Crusher
EZ Bar Skullcrusher
12 reps

DAY 3

WARMUP

A1

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

WARMUP

A2

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

WARMUP

A3

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

EXERCISE

B

Straight leg Deadlift
Barbell Deadlift
3 sets, 8 reps, 45 sec rest

EXERCISE

C1

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Single Leg Deadlift
Dumbbell Single Leg Deadlift
8 reps

EXERCISE

C2

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

EXERCISE

D1

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

EXERCISE

D2

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

EXERCISE

E

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

check in along the way

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