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week five

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. 

60 Day DB Suitecase Squat

suitcase squat

3 sets, 8-10 reps (each side)
rest 60 seconds

2. 

Dumbbell Bench Press 1

dumbbell chest press

3 sets, 10-12 reps
rest 60 seconds

3.

60 Day DB Lateral Lunge

dumbbell lateral lunge

2 sets, 10-12 reps
rest 60 seconds

4.

60 Day KB Single Arm Row

one-arm kettlebell row

3 sets, 8-10 reps (each side)
rest 60 seconds

5.

Plate Wood Chopper

plate wood chop

3 sets, on 45 seconds
rest 45 seconds

check in along the way

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