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week four – 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 25 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 3 HIIT 60 60

STRENGTH TRAINING

DAY 1

A

60 Day KB Sumo Squat

sumo squat

2 sets, 15 reps
rest 90 seconds

B

Dumbbell Bench Press 1

dumbbell bench press

2 sets, 15 reps
rest 90 seconds

C

Deadlift

deadlift

2 sets, 15 reps
rest 90 seconds

D

Dumbbell Row

dumbbell row

2 sets, 15 reps
rest 90 seconds

E

Lateral Lunge

lateral lunge

2 sets, 15 reps (each side)
rest 90 seconds

F

Plate Wood Chopper

plate woodchoppers

2 sets, 15 reps (each side)
rest 90 seconds

DAY 2

A

kettlebell squat

kettlebell squat

2 sets, 12 reps
rest 90 seconds

B

Triceps Dip

triceps dip

3 sets, 12 reps
rest 90 seconds

C

Glut Bridge

glute bridge

3 sets, 12 reps
rest 90 seconds

D

Dumbbell Bench Row

dumbbell bench row

3 sets, 12 reps (each side)
rest 90 seconds

E

Lateral Lunge

lateral lunge

3 sets, 12 reps (each side)
rest 90 seconds

F

Reverse Crunch 1

reverse crunch

3 sets, 60 seconds
rest 90 seconds

DAY 3

This workout will be completed as a circuit, so you will move directly from exercise 1, to exercise 2, to exercise 3 without a break in between. After the completing the full circuit (three exercises), take a 75- second break. Then repeat.

Complete both Circuit A and Circuit B.

A1

Kickback

glute kickback

15 reps (each side)

A2

Push Up

push up

15 reps

A3

V Sit Up

v sit up

15 reps

Rest 90 seconds.

Complete the circuit three times.

B1

Deadlift

deadlift

15 reps

B2

Front Dumbbell Raise

dumbbell raise

15 reps

B3

plank

plank

hold as long as possible

Rest 90 seconds.

Complete the circuit three times.

check in along the way

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