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week four – 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_20 15 10

HIGH INTENSITY

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

Complete 8 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

Incline Press
Dumbbell Incline Press
3 sets, 6-8 reps

B

Dumbbell Bench Row
Dumbbell Bench Row
3 sets, 8-10 reps

C

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

D1

Skull Crusher
EZ Bar Skullcrusher
2 sets, 8-10 reps

D2

EZ Bar Bicep Curl
EZ Bar Biceps Curl
2 reps, 8-10 reps

E1

Front Dumbbell Raise 2
Dumbbell Front Raise
2 sets, 10-15 reps

E

Lateral Raise
Dumbbell Lateral Raise
2 sets, 10-15 reps

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

60 Day DB Sumo Squat
Kettlebell Sumo Squat
3 sets, 6-8 reps

B

60 Day Back Extension
Bodyweight Back Extension
3 sets, 6-8 reps

C

60 Day DB Walking Lunge
Dumbbell Walking Lunge
3 sets, 8-10 reps (each side)

D1

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

D2

60 Day KB Swing
Kettlebell Swing
2 sets, 10-15 reps

E1

Bodyweight Squat
Bodyweight Squat
2 sets, 10-15 reps

E2

Kickback
Glute Kickback
2 reps, 10-15 reps

CHALLENGE WORKOUT

THE 300

HOW IT WORKS

Set your workout timer and complete all assigned reps of the first exercise before moving on to the next.

Keep good form and rest as needed. Record your time in your workout journal or VLT and aim to finish faster by taking fewer rest breaks the next time

A1

Hundreds
Bodyweight Pilates Hundreds
100 reps

A2

Knee Lifts
Bodyweight Pilates Knee Lift
50 reps total

A3

Single Leg Stretch
Bodyweight Pilates Single-Leg Stretch
50 reps total

A4

Oblique Twist
Bodyweight Pilates Oblique Twist
50 reps total

A5

Modified Swimming
Bodyweight Pilates Modified Swimming
50 reps total

check in along the way

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