week seven – 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 Holiday 2019 Warm Up](https://www.lifetime60day.com/wp-content/uploads/2019/11/Holiday-2019-Warm-Up.jpg)
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 7 - 25 20 10 Beginner Week 7 25 20 10](https://www.lifetime60day.com/wp-content/uploads/2019/12/Beginner-Week-7-25-20-10.jpg)
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 Beginner Week 5 LISS 30 1](https://www.lifetime60day.com/wp-content/uploads/2019/11/Beginner-Week-5-LISS-30-1.jpg)
STRENGTH TRAINING
DAY 1
DAY 2
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.
Rest 90 seconds.
Complete the circuit three times.
Rest 90 seconds.
Complete the circuit three times.
check in along the way