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week three

MONDAY

WARM-UP

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

Warm Up

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. 

backsquat_barbell squat_596x324 1

barbell squat

2 sets, 15 reps
rest 60 sec

2. 

Overhead Lunge with Plate Long

overhead lunge with plate

2 sets, 15 reps (each side)
rest 60 sec

3.

Straight leg Deadlift

deadlift

2 sets, 15 reps
rest 60 sec

4.

Dumbbell Bench Press 2

dumbbell bench press

2 sets, 15 reps
rest 60 sec

5.

Dumbbell Bench Fly

dumbbell bench fly

2 sets, 15 reps
rest 60 sec

6.

Reverse Crunch 1

reverse crunch

2 sets, hold 30 sec
rest 60 sec

check in along the way

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