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week seven

MONDAY

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. 

Straight leg Deadlift

barbell deadlift

3 sets, 10-12 reps
rest 60 seconds

2. 

60 Day DB Walking Lunge

dumbbell walking lunge

3 sets, 10-12 reps (each side)
rest 45 seconds

3.

Plate Overhead Squat

plate overhead squat

3 sets, 10-12 reps
rest 45 seconds

4.

60 Day DB Shoulder Press

overhead press

2 sets, 12-14 reps
rest 45 seconds

5.

Plate Wood Chopper

plate woodchopper

3 sets, 10-12 reps (each side)
rest 30 seconds

6.

plank

plank

3 sets, hold 60 seconds
rest 30 seconds

check in along the way

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