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cooking with the coaches

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Enjoy this classic breakfast – guilt-free – with our Protein Pancakes recipe.

your strength workout

Complete 4-6 sets of 8-12 reps, with a 75 second rest in between each set. For lower body exercises, add 5-10lbs. For upper body exercises, add 2-5lbs.

If you can comfortably do 5 sets of 12 with added weight, add in a tempo of 3-0-2-0.

If these phrases are new to you, head to the Exercise Guide to learn more.

Dynamic Warmup

1

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Walking Lunges

2 sets, 60 seconds, 30 second rest.

2

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Bodyweight Crab Walk

2 sets, 60 seconds, 30 second rest.

3

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Bodyweight Squats

2 sets, 60 seconds, 30 second rest.

Main Exercises

1

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Dumbbell Walking Lunge

4-6 sets, 8-12 reps, rest 75 seconds.

Add 5-10lbs.

2

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Lat Pulldown

4-6 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

3

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Step Ups

4-6 sets, 8-12 reps, rest 75 seconds.

Add 5-10lbs.

4

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Lateral Raise

4-6 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

5

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Assisted Triceps Dip

4-6 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

6

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Bicycle Crunches

4-6 sets, 20 reps each side, rest 75 seconds.

check in along the way

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*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.