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week eight – 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 7 25 20 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

Plate Overhead Squat

plate overhead squat

3 sets, 15 reps
rest 90 seconds

B

Skull Crusher

skull crusher

3 sets, 15 reps
rest 90 seconds

C

Dumbbell Single Leg Deadlift

single leg deadlift

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

D

Bent Over Reverse Row

bent over reverse row

3 sets, 15 reps
rest 90 seconds

E

Barbell Reverse Lunge Short

reverse lunge

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

F

plate woodchoppers

Plate Wood Chopper
3 sets, 45 seconds each side
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

60 Day KB Deadlift

ketllebell deadlift

3 sets, 15 reps
rest 90 seconds

D

upright row

upright row

3 sets, 15 reps
rest 90 seconds

E

60 Day KB Forward Lunge

kettlebell lunge

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

F

plank

plank

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

60 Day DB Suitecase Squat

suitcase squat

18 reps (each side)

A2

Overhead Tricep Extension

overhead triceps extension

20 reps

A3

Diamond Push Up

close grip pushup

20 reps

Rest 90 seconds.

Complete the circuit three times.

B1

Overhead Lunge with Plate Long

overhead plate squat

20 reps (each side)

B2

EZ Bar Bicep Curl

ez bar bicep curl

20 reps

B3

Inchworm with Updog

inchworm with updog

20 reps

Rest 90 seconds.

Complete the circuit three times.

check in along the way

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