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week three

FRIDAY

WARM-UP

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

Warmup

WORKOUT

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.

1. 

extended plate squat

extended plate squat

3 sets, 60-90 seconds
rest 75 seconds

2. 

Incline Press

incline press

3 sets, 10-12 reps
rest 75 seconds

3.

Straight leg Deadlift

straight leg deadlift

2 sets, 10-12 reps
rest 75 seconds

4.

60 Day KB Single Arm Row

one-arm kettlebell row

2 sets, 8-10 reps (each side)
rest 75 seconds

5.

Bicycle Crunch

bicycle crunch

2 sets, hold 30 seconds
rest 45 seconds

check in along the way

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