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bonus saturday

bonus saturday

welcome to week one

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bonus workout

Join Coach Anika and Coach Paul for a bonus partner core workout. Grab your 60-Day buddy and take 20-30 minutes to fit in a little extra fitness this weekend.

1

01_plank hold jump_596x324

plank hold & jump

Partner A will hold a plank first. Keep back straight, hips level and feet a few inches apart.

Partner B will stand at A’s feet and jump laterally over A’s ankles, careful to avoid A. As soon as B has jumped to one side, immediately jump back to the other side and repeat for 30 seconds. Then, switch roles.

Time On: 60 seconds total (30 seconds each partner)
Rest: 30 seconds
Repeat 3 times

2

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rotational twist with pass

Partners A and B will sit back to back, with Partner A holding a medicine ball first. Keeping back straight and shoulders back, rotate toward each other to pass the medicine ball, then return to center.

Repeat, this time rotating the other direction to ensure both sides of the body are exercised.

Time On: 30 seconds
Rest: 30 seconds
Repeat 3 times

3

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sit up & pass

Partners A and B will sit facing each other, with toes touching in sit-up position and one partner holding a medicine ball. At the same time, both partners will lay back and complete a sit-up. Once at center, Partner A will pass the medicine ball to Partner B and both partners will complete a sit-up again. Repeat.

Time On: 30 seconds
Rest: 30 seconds
Repeat 3 times

4

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partner leg raise

Partner A will complete leg raises first. Lie flat on the ground, directly in front on Partner B. Partner B will stand upright with hands in front of them at chest level, and Partner A will hold onto their ankles.

Partner A will perform a reverse-crunch movement, raising feet off the floor until they tap Partner A’s hands. Hips should raise off the floor slightly as well. Repeat for 30 seconds, then switch roles.

Time On: 60 seconds total (30 seconds each partner)
Rest: 30 seconds
Repeat 3 times

5

bicycle crunches

Both partners will lay other their backs, with feet toward the center. Raising the legs, plant feet together and then place hands behind the head.

Crunch up and twist your elbow across the body toward your opposing knee. For example, if you crunch to the right, draw your right knee up toward your left elbow, and vice versa.

Time On: 30 seconds
Rest: 30 seconds
Repeat 3 times

6

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alternating leg circles

Both partners will lay other their backs, with feet toward the center so knees are at amount the same place. Both partners will place their hands under their hips and raise their legs into the air, keep legs straight and feet pointed. Abs should be contracted.

With feet together, rotate the legs clockwise so that when Partner A’s feet are in the air, Partner B’s feet are about 6 inches off the ground.

Time On: 30 seconds
Rest: 30 seconds
Repeat 3 times

check in along the way

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