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bonus saturday

bonus saturday

week five

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bonus workout

Coach Anika and Coach Paul are back for another bonus partner workout. Grab your 60-Day buddy and take 20-30 minutes to fit in this quick lower body workout.

1

squat jump & high five

Both Partner A and Partner B will stand with feet shoulder-width apart, next to each other, but facing opposite directions.

Lower into a regular squat, and jump up into the air, high-fiving at the top. Coming back down, lower into a squat again, and repeat.

Time On: 45 seconds
Rest: 30 seconds
Repeat 3 times

2

Forward Backward Lunge Pass_596x324

lunge with pass

Partner A and Partner B will stand facing each other, with feet hip-width apart and with Partner A holding a medicine ball first.

Partner A will do a forward lunge with their right leg, while Partner B will do a reverse lunge with their left leg. Return to starting position, pass the ball to Partner B and repeat with each partner reversing their movement. Partner A will now take a step backward, and Partner B will take a step forward. This counts as one rep.

Complete 15 reps, then reverse so Partner A starts with a forward lunge with their left leg, and vice versa for Partner B. This is to ensure both legs complete forward and reverse lunges equally.

Sets: 3
Reps: 14
Rest: 60 seconds

3

Squat with Rotational Pass_596x324

squat with rotational pass

Partner A and Partner B will stand back-to-back, with feet shoulder-width apart and with Partner A holding a medicine ball first.

Both partners will squat down, keeping their back straight and chest up. Return to starting position, then rotate the core 90 degrees toward each other and pass the medicine ball to Partner B. Repeat, passing the ball clockwise.

Sets: 3
Reps: 14
Rest: 60 seconds

4

Lateral Lunge with Throw_596x324

lateral lunge with pass

Partner A and Partner B will stand facing each other, with feet hip-width apart and with Partner A holding a medicine ball first.

Both partners will take a big step to the right and sit back into a side lunge. Push up with glutes and return to starting position. Then, pass the ball to Partner B, and repeat with each partner now going left. This counts as one rep.

Sets: 3
Reps: 14
Rest: 60 seconds

5

Pistol Squat_596x324

assisted pistol squat

Partner A and Partner B will stand facing each other with their feet hip-width apart and right arms gripping each other’s forearms.

Partner A will bend their right leg, using Partner B’s arm as support. They will then lift their left leg so it becomes parallel to the ground as they bend down. Partner A will return to starting position, and then Partner B will complete the squat. Repeat.

Sets: 3
Reps: 14 (7 each leg)
Rest: 60 seconds

6

Hamstring Curls_596x324

hamstring curls

Start with Partner A laying down on a mat and Partner B holding down Partner A’s ankles. Partner A will tense their core, then slowly raise their body off the floor to an upright position. Return to starting position and repeat.

When complete, switch places so Partner B completes the exercise.

Sets: 3
Reps: 15
Rest: 60 seconds

check in along the way

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