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week eight



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

Warm Up


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.


Plate Overhead Squat

plate overhead squat

3 sets, 15 reps
rest 60 sec


Overhead Lunge with Plate Long

plate overhead lunge

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


Dumbbell Single Leg Deadlift

dumbbell single leg deadlift

3 sets, 15 reps
rest 60 sec


Dumbbell Bench Press 1

dumbbell bench press

3 sets, 15 reps
rest 60 sec


Dumbbell Fly

dumbbell reverse fly

3 sets, 15 reps
rest 60 sec


Bicycle Crunch

bicycle crunch

3 sets, 15 reps
rest 60 sec

check in along the way

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