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motivation monday

week six

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Sam, our metabolism master, is back this week with more tips on how to maximize your metabolism to reach the results you’re looking for.

today’s strength workout

Today’s Warmup

Choose a cardio warm-up or a dynamic warm-up.

Cardio

warm up

10 minutes total. Start easy, increase speed every 2 minutes.

Dynamic

bodyweight bridge2

Hold for 20 seconds, rest for 10 seconds. Repeat for 2 minute.

Today’s Workout

For the remainder of the Challenge, your strength training workouts will be completed as super-sets. This means you will complete two sets of exercises back to back without rest in between.

1

triceps skull crusher 596x324

Barbell Triceps Extension

1 set of 15.

barbell Squat 596x324

Barbell Squat

1 set of 15.

Rest 75 seconds.

Repeat twice.

2

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Barbell Reverse Curl

1 set of 15.

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Barbell Deadlift

1 set of 15.

Rest 75 seconds.

Repeat twice.

3

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Reverse Crunch

2 sets of 60, 30 seconds rest.

Maintain weight.

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.