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week six – 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 5 LISS 30 1

STRENGTH TRAINING

DAY 1

A

extended plate squat

extended plate squat

3 sets, 15 reps
rest 90 seconds

B

60 Day DB Overhead Arnold Press

overhead arnold press

3 sets, 15 reps
rest 90 seconds

C

Deadlift

deadlift

3 sets, 15 reps
rest 90 seconds

D

Dumbbell Fly

dumbbell reverse fly

3 sets, 15 reps
rest 90 seconds

E

60 Day DB Lateral Lunge

lateral lunge

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

F

side plank

side plank

3 sets, 60 seconds
rest 90 seconds

DAY 2

A

kettlebell squat

kettlebell squat

3 sets, 15 reps
rest 90 seconds

B

Incline Press

incline bench press

3 sets, 15 reps
rest 90 seconds

C

Kickback

glute kickback

3 sets, 15 reps
rest 90 seconds

D

Bent Over Reverse Row

bent over reverse row

3 sets, 15 reps
rest 90 seconds

E

60 Day DB Reverse Lunge

reverse lunge

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

F

Bicycle Crunch

bicycle 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

Curtsy Lunge Long

curtsy lunge

18 reps (each side)

A2

EZ Bar Bicep Curl

bicep curl

18 reps

A3

Push Up

pushup

18 reps

Rest 90 seconds.

Complete the circuit three times.

B1

Plate Overhead Squat

overhead plate squat

18 reps

B2

hammer raise

hammer raise

18 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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