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week three

WEDNESDAY

WARM-UP

Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.

Warmup

WORKOUT

Choose a weight for each exercise that will get you to the designated number of reps. If you complete one set and could have done more, increase weight. If the first set was too difficult, decrease weight.

1. 

kettlebell squat

kettlebell squat

3 sets, 12 reps
rest 90 seconds

2. 

Triceps Dip

triceps dip

3 sets, 12 reps
rest 90 seconds

3.

Glut Bridge

glute bridge

3 sets, 12 reps
rest 90 seconds

4.

Dumbbell Bench Row

dumbbell bench row

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

5.

60 Day DB Lateral Lunge

lateral lunge

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

6.

Reverse Crunch 1

reverse crunch

3 sets, 60 seconds
rest 90 seconds

check in along the way

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