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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.


warm up

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


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.


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.



Barbell Reverse Curl

1 set of 15.


Barbell Deadlift

1 set of 15.

Rest 75 seconds.

Repeat twice.



Reverse Crunch

2 sets of 60, 30 seconds rest.

Maintain weight.

check in along the way

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