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Questions about the 60day? Email the team

week one – beginner 

HOW IT WORKS

Every week, you’ll receive 2 strength training workouts, 2 cardio workouts and 1 challenge workout.

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.

Spring Spark_Metabolic Warmup

CARDIO

LOW INTENSITY

During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.

Complete 1 round.

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

Spring Spark_20 15 10

HIGH INTENSITY

During this 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.

Spring Spark_45 45

STRENGTH TRAINING

DAY 1

HOW IT WORKS

Complete two rounds of each superset (C1, C2). Have your weights ready and perform exercises 1 and 2 back-to-back.

Rest for 30-60 seconds between sets and repeat for each following round. Your weight should feel challenging but doable with good form. If you can’t complete at the minimum number of reps assigned, your  weight is too heavy.

If you can complete 3-5 reps more than the maximum number of reps prescribed, it’s too light. Record the weight you used, and sets and reps in your
workout journal and try to do a little better next time by lifting heavier weight, performing more reps, or taking shorter rest breaks.

A1

60 Day DB Sumo Squat
Dumbbell Sumo Squat
2 sets, 8-10 reps

A2

Dumbbell Bench Press
Dumbbell Bench Press
2 sets, 8-10 reps

B1

60 Day DB Lateral Lunge
Dumbbell Lateral Lunge
2 sets, 8-10 reps (each side)

B2

Overhand Press
Dumbbell Overhead Press
2 sets, 8-10 reps

C1

DB Stepup
Dumbbell Step-Up
2 sets, 8-10 reps

C2

Overhead Tricep Extension
Overhead Triceps Extension
2 sets, 8-10 reps

D

plank
Plank
2 sets, ALAP

DAY 2

HOW IT WORKS

Complete two rounds of each superset (C1, C2). Have your weights ready and perform exercises 1 and 2 back-to-back.

Rest for 30-60 seconds between sets and repeat for each following round. Your weight should feel challenging but doable with good form. If you can’t complete at the minimum number of reps assigned, your  weight is too heavy.

If you can complete 3-5 reps more than the maximum number of reps prescribed, it’s too light. Record the weight you used, and sets and reps in your
workout journal and try to do a little better next time by lifting heavier weight, performing more reps, or taking shorter rest breaks.

A1

60 Day KB Deadlift
Kettlebell Deadlift
2 sets, 8-10 reps

A2

60 Day DB Lat Pulldown
Dumbbell Lat Pulldown
2 sets, 8-10 reps

B1

Dumbbell Single Leg Deadlift
Dumbbell Single-Leg Deadlift
2 sets, 8-10 reps (each side)

B2

60 Day KB Single Arm Row
Kettlebell Row
2 sets, 8-10 reps (each side)

C1

Kickback
Bodyweight Glute Kickback
2 sets, 8-10 reps

C2

bicep curl
Dumbbell Biceps Curl
2 sets, 8-10 reps

D

side plank
Kneeling Side Plank
1 sets, ALAP (each side)

CHALLENGE WORKOUT

DESCEND THE LADDER

HOW IT WORKS

Complete 10 rounds of this bodyweight descending ladder circuit.

Start with 10 reps for every exercise (each side, on A2) on the first round, then do 9 for every exercise on the second, then 8, 7, 6. . .1.

Take breaks as needed but try to take them at the bottom of each round.

Set your workout timer to record your time, and aim to complete the 10 rounds faster next time.

A1

Bodyweight Squat
Bodyweight Squat

A2

Bicycle Crunch
Bicycle Crunch

A3

Glut Bridge
Glute Bridge

A4

Kneeling Pushup
Kneeling Pushup

A5

Reverse Crunch 1
Reverse Crunch

check in along the way

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