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week one

MONDAY

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. 

Bodyweight Squat

bodyweight squat

2 sets, 12 reps
rest 60 sec

2. 

Reverse Lunge

reverse lunge

2 sets, 12 reps (each side)
rest 60 sec

3.

Straight leg Deadlift

deadlift

2 sets, 12 reps
rest 60 sec

4.

Overhead Press

overhead press

2 sets, 12 reps
rest 60 sec

5.

Dumbbell Bench Row

dumbbell row

2 sets, 12 reps
rest 60 sec

6.

Bicycle Crunch

bicycle crunch

2 sets, 12 reps
rest 60 sec

check in along the way

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