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week seven



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

Warm Up


This workout will be completed as a circuit, so you will move directly from exercise 1, to exercise 2, to exercise 3 without a break in between. After the completing the full circuit (three exercises), take a 75- second break. Then repeat.

Complete both Circuit A and Circuit B.


60 Day DB Sumo Squat

sumo squat

18 reps


Overhead Tricep Extension

overhead triceps extension

18 reps


Diamond Push Up

close grip push up

18 reps

Rest 75 seconds.

Complete the circuit three times.


Overhead Lunge with Plate Long

overhead lunge with plate

18 reps


EZ Bar Bicep Curl

ez bar bicep curl

18 reps


Oblique side bend

side oblique bend

18 reps (each side)

Rest 75 seconds.

Complete the circuit three times

check in along the way

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