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week five – 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 9 rounds, 1x per week.

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

Advanced Week 1 HIIT 40 20

STRENGTH TRAINING

DAY 1

HOW IT WORKS

Complete rounds of straight sets and supersets. 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, 3-5 reps, 45 sec rest

B

Dumbbell Bench Press 1
Dumbbell Bench Press
3 sets, 3-5 reps, 45 sec rest

C1

60 Day DB Walking Lunge
Dumbbell Walking Lunge
3 sets, 6-8 reps (each side)

C2

60 Day DB Overhead Arnold Press
Dumbbell Overhead Arnold Press
3 sets, 6-8 reps

D1

Curtsy Lunge Long
Dumbbell Curtsy Lunge
2 reps, 8-10 reps (each side)

D2

Skull Crusher
EZ Bar Skullcrusher
2 sets, 10-15 reps

E

Reverse Crunch 1
Bodyweight Reverse Crunch
2 sets, 15-20 reps

DAY 2

HOW IT WORKS

Complete each round of straight set and 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, 3-5 reps

B

60 Day DB Lat Pulldown
Lat Pulldown
3 sets, 6-8 reps

C

Straight leg Deadlift
Barbell Straight-Leg Deadlift
3 sets, 3-5 reps

D

60 Day KB Single Arm Row
Kettlebell One-Arm Row
3 sets, 6-8 reps (each side)

E1

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

E2

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

F

side plank
Bodyweight Side Plank
2 reps, ALAP (each side)

CHALLENGE WORKOUT

THE 300

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

Flourish Burpee
Burpee

check in along the way

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