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week seven – 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 11 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
4 sets, 6 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
Curtsy Lunge Long
Dumbbell Curtsy Lunge
10-12 reps (each side)

EXERCISE

D1

Super Set
3 supersets, 45 seconds of rest in between
Incline Press
Dumbbell Incline Press
8-10 reps

EXERCISE

D2

Super Set
3 supersets, 45 seconds of rest in between
60 Day DB Reverse Lunge
Dumbbell Reverse Lunge
12 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
4 sets, 8 reps, 30 sec rest

EXERCISE

C

Dumbbell Bench Row
Dumbbell Row
4 sets, 8 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
4 sets, 8 reps, 30 sec rest

EXERCISE

F

60 Day RB Row
Resistance Band Row
4 sets, 8 reps, 30 sec rest

EXERCISE

G1

Super Set
3 supersets, 45 seconds of rest in between
Resistance Band Biceps Curl
AMRAP
60 Day RB Curl

EXERCISE

G2

Super Set
3 supersets, 45 seconds of rest in between
Flourish RB Tricep Kickbacks
Resistance Band Triceps Kickbacks
AMRAP

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
4 sets, 8 reps, 45-60 sec rest

EXERCISE

C1

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Single Leg Deadlift
Dumbbell Single Let Deadlift
6 reps (each side)

EXERCISE

C2

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

EXERCISE

D1

Super Set
3 supersets, 45 seconds of rest in between
60 Day BW 1 Leg Bridge
Single Leg Bridge
6 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
6 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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