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Questions about the 60day? Email the team

week one – beginner 

HOW IT WORKS

Every week, you’ll receive 3 strength training workouts and 2 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.

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 8 rounds.

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

Beginner Week 1 HIIT 45 45

STRENGTH TRAINING

DAY 1

A

Gobblet Squat

dumbbell goblet squat

3 sets, 8-10 reps
rest 90 seconds

B

Kneeling Pushup

kneeling push up

3 sets, 8-10 reps
rest 90 seconds

C

60 Day DB Stationary Lunge

stationary lunge

3 sets, 8-10 reps
rest 90 seconds

D

Glut Bridge

glute bridge

3 sets, 8-10 reps
rest 90 seconds

E

RB Standing Rotation

resistance band standing rotation

2-3 sets, 8-10 reps
rest 60 seconds

F

60 Day Kneeling Plank

kneeling plank

2-3 sets, hold 20-30 seconds
rest 60 seconds

DAY 2

A

60 Day RB Lat Pullover

resistance band pullover

3 sets, 8-10 reps
rest 90 seconds

B

60 Day KB Deadlift

kettlebell deadlift

3 sets, 8-10 reps
rest 90 seconds

C

60 Day RB Row

standing resistance band row

2-3 sets, 8-10 reps
rest 90 seconds

D

Overhand Press

standing shoulder press

2-3 sets, 8-10 reps
rest 90 seconds

E

60 Day Kneeling Side Plank

kneeling side plank

2 sets, hold 20-30 seconds
rest 45 seconds

DAY 3

A

Bodyweight Squat

bodyweight squat

2 sets, 40-60 seconds
rest 90 seconds

B

Dumbbell Bench Press 1

dumbbell bench press

2 sets, 8-10 reps
rest 90 seconds

C

Kickback

glute kickback

2 sets, 10-12 reps
rest 90 seconds

D

Dumbbell Row

dumbbell row

2 sets, 8-10 reps
rest 90 seconds

E

Walking Lunge

walking lunge

2 sets, 12 reps (each side)
rest 60 seconds

F

RB Standing Rotation

standing resistance band rotation

2 sets, 8-10 reps
rest 60 seconds

check in along the way

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