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week four

WEDNESDAY

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. 

French Press

french press

3 sets, 10-12 reps
rest 90 seconds

2. 

60 Day KB Deadlift

kettlebell deadlift

3 sets, 10-12 reps
rest 90 seconds

3.

Dumbbell Row

dumbbell row

3 sets, 10-12 reps
rest 90 seconds

4.

60 Day DB Overhead Arnold Press

standing arnold press

3 sets, 10-12 reps
rest 90 seconds

5.

side plank

side plank

2 sets, hold 45 seconds
rest 30 seconds

6.

60 Day Back Extension

back extension

2 sets, 10-12 reps
rest 45 seconds

check in along the way

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