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  • week one
  • week two
  • week three
  • week four
  • week five
  • week six
  • week seven
  • week eight

week one

HOW IT WORKS

Every week, you’ll receive 3 strength training workouts, 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

DAY 1

High-Intensity Interval Training

During this interval workout, you’ll alternate between bursts of intense energy and recovery periods.

Complete 10 rounds.

Not sure where your heart rate zones are? Learn how to estimate your zones here.

Beginner Week 1 HIIT 45 45

DAY 2

Low-Intensity Steady State

During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.

Complete 10 rounds.

Not sure where your heart rate zones are? Learn how to estimate your zones here.

y4y 45 3min

STRENGTH

DAY 1

Complete 2 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 30-60 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.

A1

sumo squat
Sumo Squat
12 reps

A2

Dumbbell Bench Press
Dumbbell Bench Press
12 reps

A3

Deadlift
Deadlift
12 reps

A4

Dumbbell Row
Dumbbell Row
12 reps

A5

60 Day DB Walking Lunge
Walking Lunge
12 reps each leg

A6

Plate Wood Chopper
Plate Woodchopper
12 reps each side

DAY 2

Complete 2 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 30-60 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.

A1

60 Day DB Sumo Squat
Dumbbell Goblet Squat
12 reps

A2

Triceps Dip
Triceps Dip
12 reps

A3

Glut Bridge
Glute Bridge
12 reps

A4

Dumbbell Bench Row
Dumbbell Bench Row
12 reps each side

A5

60 Day DB Lateral Lunge
Lateral Lunge
12 reps each leg

A6

Reverse Crunch 1
Reverse Crunch
30 seconds

DAY 3

Complete 2 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 30-60 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.

A1

Kickback
Glute Kickback
15 reps

A2

Pushup 2
Pushup
15 reps

A3

V Sit Up
V Sit-Up
15 reps

B1

Dumbbell Single Leg Deadlift
Dumbbell Single Leg Deadlift
15 reps each side

B2

60 Day RB Row
Resistance Band Row
15 reps

B3

plank
Plank
30 seconds
  • week one
  • week two
  • week three
  • week four
  • week five
  • week six
  • week seven
  • week eight

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