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week eight

MONDAY

WARM-UP

Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.

Warm Up

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. 

Plate Overhead Squat

plate overhead squat

3 sets, 15 reps
rest 90 seconds

2. 

Skull Crusher

skull crusher

3 sets, 15 reps
rest 90 seconds

3.

Dumbbell Single Leg Deadlift

single leg deadlift

3 sets, 15 reps (each side)
rest 90 seconds

4.

Bent Over Reverse Row

bent over reverse row

3 sets, 15 reps
rest 90 seconds

5.

Barbell Reverse Lunge Short

reverse lunge

3 sets, 15 reps (each side)
rest 90 seconds

6.

Plate Wood Chopper

plate woodchoppers

3 sets, 45 seconds each side
rest 90 seconds

check in along the way

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