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week five

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. 

Bent Over Reverse Row

bent over reverse row

3-4 sets, 8-10 reps
rest 60 seconds

2. 

Diamond Push Up

diamond push up

2-3 sets, 8-10 reps
rest 90 seconds

3.

60 Day DB Row Elbow In

dumbbell row (elbows in)

2-3 sets, 8-10 reps
rest 90 seconds

4.

60 Day Back Extension

back extension

2-3 sets, 10-12 reps
rest 45 seconds

5.

60 Day RB Pronated Pull Apart

pull aparts

2-3 sets, 15 reps
rest 30 seconds

6.

side plank

side plank

2 sets, hold 30 seconds
rest 30 seconds

check in along the way

OFFICIAL SPONSORS

*Individual results may vary. Factors such as diet, genetic makeup, overall health and physiological differences may influence results. Please consult with your physician before embarking on any new nutritional and exercise program. Results not typical. Please consult your physician before embarking on any new nutritional and exercise program. See Official Rules for details and prize information. All amounts are in USD.