skip to Main Content

Questions about the 60day? Email the team

week seven

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 8 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 5 rounds.

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

y4y 1 4min

STRENGTH

DAY 1

Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 30 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

backsquat_barbell squat_596x324 1
Barbell Squat
12 reps

A2

Overhead Press
Overhead Press
12 reps

A3

Deadlift
Single-Leg Deadlift
12 reps

A4

Lateral Raise
Lateral Raise
12 reps

A5

Barbell Reverse Lunge Short
Barbell Reverse Lunge
12 reps each leg

A6

Oblique side bend
Oblique Side Bend
12 reps each side

DAY 2

Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 30 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
Sumo Squat
15 reps

A2

Incline Press
Incline Bench Press
15 reps

A3

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

A4

Dumbbell Row
Dumbbell Row
15 reps each side

A5

Curtsy Lunge Short
Curtsy Lunge
15 reps each leg

A6

Reverse Crunch 1
Reverse Crunch
30 seconds

DAY 3

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

Kickback
Glute Kickback
15 reps per side

A2

60 Day RB Pronated Pull Apart
Resistance Band Pull Apart
15 reps

A3

Pushup 2
Close Grip Push-Up
15 reps

B1

Glut Bridge
Glute Bridge
15 reps per side

B2

Flourish RB Tricep Kickbacks
Resistance Band Tricep Kickback
15 reps

B3

side plank
Side Plank
15 reps per side

check in along the way

This error message is only visible to WordPress admins
Error: There is no connected account for the user lifetime.60day.