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week seven

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 KB Sumo Squat

kettlebell sumo squat

3 sets, 10-12 reps
rest 60 seconds

2. 

Dumbbell Bench Press 1

dumbbell chest press

3 sets, 10-12 reps
rest 60 seconds

3.

EZ Bar Bicep Curl

ez bar bicep curl

2 sets, 10-12 reps
rest 60 seconds

4.

Triceps Dip

triceps dip

3 sets, 10-12 reps
rest 60 seconds

5.

Oblique side bend

oblique side bend

3 sets, 10-12 (each side)
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.