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week six

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 6 rounds.

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

y4y 115min

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 4 rounds.

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

y4y 115 5min

STRENGTH

DAY 1

Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 45 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

Plate Overhead Squat
Plate Overhead Squat
15 reps

A2

Skull Crusher
Skull Crusher
15 reps

A3

Dumbbell Single Leg Deadlift
Single-Leg Deadlift
15 reps per side

A4

Bent Over Reverse Row
Bent-Over Reverse Row
15 reps

A5

60 Day DB Reverse Lunge
Reverse Lunge
15 reps each leg

A6

Plate Wood Chopper
Plate Woodchopper
15 reps each side

DAY 2

Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 45 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 Reverse Lunge
Alternating Reverse Lunge
15 reps per side

A2

Dumbbell Bench Press 2
Close Grip Dumbbell Bench Press
15 reps

A3

Deadlift
Deadlift
15 reps

A4

upright row
Upright Row
15 reps each side

A5

60 Day DB Stationary Lunge
Lunge
15 reps each leg

A6

plank
Plank
30-60 seconds

DAY 3

Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 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

Curtsy Lunge Short
Curtsy Lunge
18 reps per side

A2

Overhead Tricep Extension
Overhead Tricep Extension
18 reps

A3

Pushup 2
Close Grip Push-Up
18 reps

B1

Overhead Lunge with Plate Long
Overhead Lunge with Plate
18 reps per side

B2

EZ Bar Bicep Curl
EZ Bar Bicep Curl
18 reps

B3

Inchworm with Updog
Inchworm with Updog
18 reps

check in along the way

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