skip to Main Content

Questions about the 60day? Email the team

week three – advanced

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, 2x per week.

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

Spring Spark_25 15 10

HIGH INTENSITY

During this workout, you’ll alternate between bursts of intense energy and recovery periods.

Complete 7 rounds, 1x per week.

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

Spring Spark_40 20

STRENGTH TRAINING

DAY 1

HOW IT WORKS

Complete three rounds of each straight set and two rounds of each superset. On the supersets (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.

A

backsquat_barbell squat_596x324 1
Barbell Back Squat
3 sets, 6-8 reps, 45 sec rest

B

Dumbbell Bench Press 1
Dumbbell Bench Press
3 sets, 6-8 reps, 45 sec rest

C1

DB Stepup
Dumbbell Step Up
2 sets, 8-10 reps (each side)

C2

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

D1

extended plate squat
Extended Plate Squat
2 sets, 8-10 reps

D2

Overhead Tricep Extension
Dumbbell Overhead Triceps Extension
2 sets, 10-15 reps

E

Plate Wood Chopper
Plate Woodchopper
2 sets, 12 reps (each side)

DAY 2

HOW IT WORKS

Complete three rounds of each straight set and two rounds of each superset. On the supersets (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.

A

Deadlift
Barbell Deadlift
3 sets, 6-8 reps, 45 sec rest

B

60 Day DB Lat Pulldown
Lat Pulldown
3 sets, 8-10 reps, 45 sec rest

C1

Straight leg Deadlift
Barbell Straight Leg Deadlift
2 sets, 6-8 reps, 45 sec rest

C2

60 Day KB Single Arm Row
Kettlebell One-Arm Row
2 sets, 8-10 reps (each side), 45 sec rest

D1

Kickback
Bodyweight Glute Kickback
2 sets, 8-10 reps (each side), 45 sec rest

D2

bicep curl
Dumbbell Biceps Curl
2 sets, 8-10 reps, 45 sec rest

E

side plank
Bodyweight Side Plank
2 reps, ALAP

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

60 Day KB Squat
Kettlebell Goblet Squat

A2

Bicycle Crunch
Bicycle Crunch

A3

60 Day KB Deadlift
Kettlebell Deadlift

A4

Pushup
Pushup

A5

Reverse Crunch 1
Reverse Crunch

check in along the way

This error message is only visible to WordPress admins
Error: There is no connected account for the user lifetime.60day.