Let’s face it, figuring out and starting a new workout regime can be quite difficult and a lot of questions come to mind. Do I need to join a gym? Am I strong enough? What if I’m doing it wrong? There thoughts tend to hinder someone’s ability to begin their journey to a healthier life.
Luckily, we have you covered! Kathleen Trotter has graced us with a workout plan for our 60 day challenge that any one can do! The best part? You don’t need a gym membership or fancy equipment!
Kathleen’s 60 day workout plan can be done on it’s own or along side your regular workout routine; either way, you’ll feel and see the results (just make sure you have a good diet to keep up!).
So, are you ready to take on the challenge? 😉
60 Day Challenge Workout
5 Day rotations; each day there is an increase in length and intensity.*
Day 1: 3 minute warm-up + AMPRAP (As Many Reps As Possible) set of legs/back/biceps
Day 2: 3 minute warm-up + AMPRAP set of chest/triceps/shoulders/core
Day 3: Tabata cardio
Day 4: Challenge day- always different!
Day 5: Rest/foam roll/stretch
* Days 46-60, the workouts change
Warm-up: 3 minutes (1 minute of 3 different cardio exercises*). Pick 3:
- Jumping jacks
- high knees
- bum kicks
- cross country skiing
- side lateral jumps
*All exercises can be made easier by making them low impact. To do that, simply take out the jumping. For example, tap one foot side to side versus doing a jumping jack. All exercises can be made harder by intensifying the action- bring your knees higher in the high knees and make the jump wider in the side lateral jumps.
AMPRAP: stands for as many rounds as possible. In the time specified, do as many rounds as you can and remember to keep that form nice and clean!
Tabata:Â 1 tabata is 4 minutes. 20 seconds on intense work followed by 10 seconds of recovery. 8 sets in 4 minutes.
The following are the exercises that will be performed throughout the 60 days. These visuals will give you a better understanding of how the workouts are performed so you can achieve maximum results!
WARM-UPS
Lateral Jumps
Burpees
Jump Squats
EXERCISES
Goblet Squats
Tip: As you stand up, imagine you are trying to push the floor into the basement with your feet. This will help you engage your lower body and core more.
Regression: If you have never done squats, try “sit to stands”. Place a chair behind you and perform the same squat as instructed above, but momentarily sit on the chair. Then, use your bum and core to stand up. You can also do body weight squats which are the movement above minus the weight.
Primary Muscles Worked: Gluteus, Quadriceps
Secondary Muscles Worked: Hips, Hamstrings, Calves, Back, Core
Bent Over Rows
Tip: Keep your elbows tucked and to your side. If you notice your shoulders start to roll, lower the weight and perfect the form from there.
Regression: If you have never done a row before, try a dumbbell incline row on an incline bench or a single arm bench row.
Primary Muscles Worked: Upper and middle back
Secondary Muscles Worked:Â Deltoids, Lats, Beceips, Triceps, Pecs
Reverse Lunges and Bicep Curls
Tip: As you stand up, push through your front foot so you can feel the activation through the bum muscle of the front leg.
Regression: Divide up the exercise. Do lunges first, then bicep curls after.
Primary Muscles Worked: Gluteus, Quadriceps, Biceps, Elbow flexors
Secondary Muscles Worked: Deltoids, Wrist extensors, Hamstrings, Adductors (inner thighs, Soleus (calves), Core
Shoulder Press
Progression: Again, only if you are 100% confident in performing the should press above, correctly.Try standing and adding a squat after each press. This is called a Thruster!
Primary Muscles Worked: Shoulders, Deltoids
Secondary Muscles Worked: Traps, Triceps, Rotary cuffs
Bird Dog Kickbacks
Tip: Keep your core stable as you kick your leg out. Do not arch through your lower back. Consider putting a water bottle or foam roller on your back as a “test”.
Regression: Keep both knees on the ground.
Progression: Lift the left leg off of the ground.
Primary Muscles Worked: Abs (core), Gluteus
Secondary Muscles Worked: Should stabilizers.
Side Plank
Tip: Keep your shoulders, hips, and feet in one straight line.
Regression: Balance on your knees instead of your feet. Again, make sure your body is in one straight line.
Primary Muscles Worked: Abs (core), Back
Secondary Muscles Worked: Gluteus, Adductors (inner thighs)
Side Plank and Reverse Fly’s
Lunge Jumps
Tip: Raise your hands to gain height in your jump!
Regression: Try pulse lunges instead. Start standing and lunge down partially (about quarter of the way to your full lunge). Pulse up and down a couple of inches and ensure you are always in a lunge position and NOT standing!
Primary Muscles Worked: Quadriceps
Secondary Muscles Worked: Calves, Hamstrings
 Lateral Raise
Tip: Lead with your elbows! This will keep you focused on the delts to minimize stress on the rotator cuffs.
Progression: If you are super confident in your lateral raises, try front/lateral raises! Hold one weight by the side and one in front. Life to the side and front simultaneously., lower and alternate sides with each rep.
Primary Muscle Worked: Deltoids
Up Downs
Tip: Keep your arms slightly bent to aid with intensity whilst running in place.
Regression: If you haven’t done an up down before, try elbow push-ups to start. Start in a push-up position; palms and feet touching the floor. Lift one hand off the ground and place said forearm on the ground where you hand initially was and do the same with the other arm. Of course, repeat!
Primary Muscles Worked: Abs (core), Quadriceps
Secondary Muscles Worked: Lower back, Triceps, Gluteus
V-Hold with Rotation
Tip: Pay attention to your posture. Ensure your core is tight and your spine is not being overly twisted.
Progression: Add weights to this movement to intensify it! Try with dumbbells or a kettlebell.
Primary Muscle Worked: Abs (core)
Glute Bridge
Tip: Squeeze your gluteus at the top to get maximum results!
Progression: If you are 100% confident in doing these, try adding some weights. Place a barbell over your hips and rest your neck on a flat, raised surface (i.e., a bench). Raise your hips up, bringing the weight up with you!
Primary Muscle Worked: Gluteus
Secondary Muscles Worked: Core, Hamstrings, Adductors
Ball Plank Knee Dives
Tip: Keep your core engaged at all times. Your core is what is going to ultimately bring your knees up to your torso.
Primary Muscle Worked: Abs (core)
French Press
Tip:Keep your elbows as close to each other as possible. You want to avoid having them flare out.
Primary Muscle Targeted: Triceps
WORKOUT PLAN BREAKDOWN
Day 1
- Warm-up 3min
- AMPRAP legs / back / biceps 6 min
- Goblet squats 12 reps (If you have never done squats simply do body weight squats)
- Bent over rows 12 reps
- Reverse Lunge and Biceps curls 12-15 reps
Day 2
- Warm-up
- AMPRAP chest / triceps / shoulders / core 6 min
- Push-ups 10 (If you have never done push-ups do them from your knees)
- Shoulder press 12 reps
- Bird dog triceps kick backs 10 reps each arm
Day 3
- Warm-up 3 minutes
- Tabata 1 set
- Options: Burpees, Squat jumps, Jumping jacks
Day 4
Challenge Day!
- Warm-up 3 min
- Front Plank hold for as long as you can – note your time
- Side Plank hold for as long as you can – note your time
- 1 minute as many burpies as you can – note your number
- Bridges 30 reps
- Repeat 2 times
Day 5
- Rest / Stretching / Foam rolling
Day 6
- Warm-up 3 min
- AMPRAP legs / back / biceps 8 min
- Goblet squats 15 reps (If you have never done squats simply do body weight squats)
- Bent over rows 15 reps(If you have back issues or you have never done a row do a single arm row on a bench)
- Reverse lunges and biceps curls 16 reps- 8 each side (If you have never done lunges separate the two exercises. Do a set of lunges with no weight. Then do a set of biceps curls)
Day 7
- Warm-up
- AMPRAP chest / triceps / shoulders / core 8 min
- Push-ups 12 (If you have never done push-ups do them from your knees)
- Shoulder press 12reps
- Bird dog triceps kick backs 12 reps each arm(from knees if needed)
Day 8
- Warm-up 3 minutes
- Tabata 2 sets
- Options: Burpees, Squat Jumps, Jumping Jacks
Day 9
Challenge Day #2!
- Warm-up 3 min
- Front Plank hold for as long as you can – Beat your previous time
- Side Plank hold for as long as you can – Beat your previous time
- 1 minute as many burpies as you can – Beat your previous time
- Bridges 30 reps
- Repeat 3 times
Day 10
- Rest / Stretching / Foam rolling
Day 11
- Warm-up 3 min
- AMPRAP legs / back / biceps 10 min
- 11/4 Goblet squats 15 reps
- Do full goblet squat. Come up 1/4 of a rep / go to bottom again / come up all the way. That is 1 rep (If you have never done squats simply do body weight squats)
- Bent over rows 15 reps (If you have back issues or you have never done a row do a single arm row on a bench)
- Reverse lunges and biceps curls 20 reps (8 each side) (If you have never done lunges separate the two exercises. Do a set of lunges with no weight. Then do a set of biceps curls)
Day 12
- Warm-up
- AMPRAP # 1 chest / triceps / shoulders / core 10 min
- Push-ups 12(If you have never done push-ups do them from your knees)
- Shoulder press 12 reps
- Up / Up / down / downs 5 reps each side (if you have never done these do from your knees)
- Side plank with reverse fly’s 10 reps(If you have never done side plank do from your knees)
Day 13
- Warm-up 3 minutes
- Tabata 2 sets
- Options: Burpees, Squat jumps, Jumping jacks
Day 14
Challenge Day #3
- Warm-up 3 min
- Front Plank hold for as long as you can – Beat your previous time
- Side Plank hold for as long as you can – Beat your previous time
- 1 minute as many burpies as you can – Beat your previous time
- Bridges 30 reps
- Repeat 3 times
Day 15
- Rest / Stretching / Foam rolling
Day 16
- Warm-up 3min
- AMPRAP legs / back / biceps 12 min
- 11/4 Goblet squats 15 reps
- Do full goblet squat. Come up 1/4 of a rep / go to bottom again / come up all the way. That is 1 rep (If you have never done squats simply do body weight squats)
- Bent over rows 15 reps (If you have back issues or you have never done a row do a single arm row on a bench)
- Reverse lunges and biceps curls 20 reps (8 each side) (If you have never done lunges separate the two exercises. Do a set of lunges with no weight. Then do a set of biceps curls)
- Lunge jumps 5 reps(If you are new to lunges do lunge pulses vs jumps)
Day 17
- Warm-up
- AMPRAP chest / triceps / shoulders / core 12 min
- Push-ups 15 (If you have never done push-ups do them from your knees)
- Shoulder press 15 reps
- Up / Up / down / downs 8 reps each side (if you have never done these do from your knees)
- Side plank with reverse fly’s 10 reps (If you have never done side plank do from your knees)
Day 18
- Warm-up 3 minutes
- Tabata 3 sets
- Options: Burpees, Squat jumps, Jumping jacks
Day 19
Challenge Day #4!
- Warm-up 3 min
- Set of 11’s burpies and step ups
- 10 burpies
- 1 step up
- 9 burpies
- 2 step ups
- 8 burpies
- 3 step ups
- and so on until you are doing
- 1 burpie
- 10 step ups
- Front Plank 30 seconds
- Rotate into without resting
- Side Plank hold for as long as you can – 30 seconds
- Rotate back into front plank 30 seconds
- Rotate into side plank 30 seconds
- Rotate into front plank 30 seconds
- 1 time only
Day 20
- Rest / Stretching / Foam rolling
Day 21
- Warm-up 3min
- AMPRAP legs / back / biceps
- 2 AMPRAPS
- 1st 6 min
- Goblet squats 15 reps (If you have never done squats simply do body weight squats)
- 5 squat jumps
- Bent over rows 15 reps (If you have back issues or you have never done a row do a single arm row on a bench)
- 2nd 6 min
- Reverse lunges and biceps curls 20 reps (8 each side) (If you have never done lunges separate the two exercises. Do a set of lunges with no weight. Then do a set of biceps curls)
- Lunge jumps 8 reps(If you are new to lunges do lunge pulses vs jumps)
Day 22
- Warm-up
- AMPRAP chest / triceps / shoulders / core
- 2 AMPRAPS
- 1st 6 min
- Push-ups 15 (If you have never done push-ups do them from your knees)
- Shoulder press 15 reps
- Lateral raise 15 reps
- 2nd 6 min
- Up / Up / down / downs 8 reps each side (if you have never done these do from your knees)
- Side plank with reverse fly’s 10 reps (If you have never done side plank do from your knees)
- V hold and rotations 10 reps
Day 23
- Warm-up 3 minutes
- Tabata 3 sets
- Options
- Burpies
- Squat jumps
- Jumping jacks
Day 24
Challenge Day #5
- Warm-up 3 min
- Set of 11’s burpies and step ups
- 10 burpies
- 1 step up
- 9 burpies
- 2 step ups
- 8 burpies
- 3 step ups
- and so on until you are doing
- 1 burpie
- 10 step ups
- Front Plank 40 seconds
- Rotate into without resting
- Side Plank hold for as long as you can – 40 seconds
- Rotate back into front plank 40 seconds
- Rotate into side plank 40 seconds
- Rotate into front plank 40 seconds
- 1 time only
Day 25
- Rest / Stretching / Foam rolling
Day 26
- Warm-up 3 min
- AMPRAP legs / back / biceps
- 2 AMPRAPS
- 1st 7 min
- Goblet squats 15 reps (If you have never done squats simply do body weight squats)
- 5 squat jumps
- Bent over rows 15 reps (If you have back issues or you have never done a row do a single arm row on a bench)
- 2nd 7 min
- Reverse lunges and biceps curls 20 reps (8 each side) (If you have never done lunges separate the two exercises. Do a set of lunges with no weight. Then do a set of biceps curls)
- Lunge jumps 8 reps (If you are new to lunges do lunge pulses vs jumps)
Day 27
- Warm-up
- AMPRAP chest / triceps / shoulders / core
- 2 AMPRAPS
- 1st 7 min
- Push-ups 15 (If you have never done push-ups do them from your knees)
- Shoulder press 15 reps
- Lateral raise 15 reps
- 2nd 7 min
- Up / Up / down / downs 8 reps each side (if you have never done these do from your knees)
- Side plank with reverse fly’s 10 reps (If you have never done side plank do from your knees)
- V hold and rotations 10 reps
Day 28
- Warm-up 3 minutes
- Tabata 4 sets
- Options: Burpees, Squat jumps, Jumping jacks, Mountain climbers
Day 29
Challenge Day #6!
- Warm-up 3 min
- Set of 11’s burpies and step ups
- 10 burpies
- 1 step up
- 9 burpies
- 2 step ups
- 8 burpies
- 3 step ups
- and so on until you are doing
- 1 burpie
- 10 step ups
- Front Plank 45 seconds
- Rotate into without resting
- Side Plank hold for as long as you can – 45 seconds
- Rotate back into front plank 45 seconds
- Rotate into side plank 45 seconds
- Rotate into front plank 45 seconds
- 1 time only
Day 30
- Rest / Stretching / Foam rolling
Day 31
- Warm-up 3 min
- AMPRAP legs / back / biceps
- 2 AMPRAPS
- 1st 8 min
- Goblet squats 15 reps(If you have never done squats simply do body weight squats)
- 5 squat jumps
- Bent over rows 15 reps (If you have back issues or you have never done a row do a single arm row on a bench)
- 2nd 8 min
- Reverse lunges and biceps curls 20 reps (8 each side) (If you have never done lunges separate the two exercises. Do a set of lunges with no weight. Then do a set of biceps curls)
- Lunge jumps 8 reps(If you are new to lunges do lunge pulses vs jumps)
Day 32
- Warm-up
- AMPRAP chest / triceps / shoulders / core
- 2 AMPRAPS
- 1st 8 min
- Push-ups 15 (If you have never done push-ups do them from your knees)
- Shoulder press 15 reps
- Lateral raise 15 reps
- 2nd 8 min
- Up / Up / down / downs 8 reps each side (if you have never done these do from your knees)
- Side plank with reverse fly’s 10 reps (If you have never done side plank do from your knees)
- V hold and rotations 10 reps
Day 33
- Warm-up 3 minutes
- Tabata 4 sets
- Options: Burpees, Squat jumps, Jumping jacks, mountain climbers
Day 34
Challenge Day #7
- Warm-up 3 min
- 1 set of planks at start
- Front Plank 45 seconds
- Rotate into without resting
- Side Plank hold for as long as you can – 45 seconds
- Rotate back into front plank 45 seconds
- Rotate into side plank 45 seconds
- Rotate into front plank 45 seconds
- Set of 11’s burpies and step ups
- 10 burpies
- 1 step up
- 9 burpies
- 2 step ups
- 8 burpies
- 3 step ups
- and so on until you are doing
- 1 burpee
- 10 step ups
- Front Plank 45 seconds
- Rotate into without resting
- Side Plank hold for as long as you can – 45 seconds
- Rotate back into front plank 45 seconds
- Rotate into side plank 45 seconds
- Rotate into front plank 45 seconds
- 1 time to end
Day 35
- Rest / Stretching / Foam rolling
Day 36
- Warm-up 3 min
- AMPRAP legs / back / biceps
- 2 AMPRAPS
- 1st 9 min
- Goblet squats 15 reps (If you have never done squats simply do body weight squats)
- 10 squat jumps
- Bent over rows 15 reps (If you have back issues or you have never done a row do a single arm row on a bench)
- 10 alternating lowers – Hold the row at the top and alternate 1 arm at a time down
- 2nd 9 min
- Reverse lunges and biceps curls 20 reps (8 each side)(If you have never done lunges separate the two exercises. Do a set of lunges with no weight. Then do a set of biceps curls)
- Lunge jumps 10 reps(If you are new to lunges do lunge pulses vs jumps)
Day 37
- Warm-up
- AMPRAP chest / triceps / shoulders / core
- 2 AMPRAPS
- 1st 8 min
- Push-ups and shoulder taps 16 reps (If you have never done push-ups do them from your knees)
- Shoulder press 15 reps
- Alternate down 10 reps
- Lateral raise 15 reps
- 2nd 8 min
- Up / Up / down / downs 10 reps each side (if you have never done these do from your knees)
- Side plank with reverse fly’s 15 reps (If you have never done side plank do from your knees)
- V hold and rotations 20 reps
Day 38
- Warm-up 3 minutes
- Tabata 4 sets
- Options: Burpees, Squat jumps, Jumping jacks, mountain climbers
Day 39
Challenge Day #8
- Warm-up 3 min
- Front Plank on stability hold for as long as you can – note your time
- Step ups and shoulder press – alternate legs. As many as you can in 1 minute
- Squat jumps – as many as you can in 1 minute
- Bridges with leg lifts 20 reps
- Repeat 3 times
Day 40
- Rest / Stretching / Foam rolling
Day 41
- Warm-up 3min
- AMPRAP legs / back / biceps
- 2 AMPRAPS
- 1st 9 min
- Goblet squats 15 reps (If you have never done squats simply do body weight squats)
- 10 squat jumps
- Bent over rows 15 reps (If you have back issues or you have never done a row do a single arm row on a bench)
- 10 alternating lowers – Hold the row at the top and alternate 1 arm at a time down
- 2nd 9 min
- Reverse lunges and biceps curls 20 reps (8 each side) (If you have never done lunges separate the two exercises. Do a set of lunges with no weight. Then do a set of biceps curls)
- Lunge jumps 10 reps (If you are new to lunges do lunge pulses vs jumps)
Day 42
- Warm-up
- AMPRAP chest / triceps / shoulders / core
- 2 AMPRAPS
- 1st 8 min
- Push-ups and shoulder taps 16 reps (If you have never done push-ups do them from your knees)
- Shoulder press 15 reps
- Alternate down 10 reps
- Lateral raise 15 reps
- 2nd 8 min
- Up / Up / down / downs 10 reps each side(if you have never done these do from your knees)
- Side plank with reverse fly’s 15 reps (If you have never done side plank do from your knees)
- V hold and rotations 20 reps
Day 43
- Warm-up 3 minutes
- Tabata 4 sets
- Options: Burpees, Squat jumps, Jumping jacks, mountain climbers
Day 44
Challenge Day #9
- Warm-up 3 min
- Front Plank on stability hold for as long as you can – beat your previous time
- Step ups and shoulder press – alternate legs. As many as you can in 1 minute
- Squat jumps – as many as you can in 1 minute
- Bridges with leg lifts 20 reps
- Repeat 3 times
Day 45
- Rest / Stretching / Foam rolling
Â
Day 46 through 60 the AMPRAPS change
Day 46
- AMRAPS
- #1 – 8 min
- Goblet squats 12 reps
- Squat Jumps 10 reps
- Bridge on Stability ball 15 reps
- Push-ups 10 reps
- # 2 – 8 min
- Step ups and shoulder press 10 reps
- Up/up/down/down 10 reps
- Side plank and reverse Fly’s 10 reps
Day 47 – cardio Intervals
- Do 20-30 minutes of cardio of your choice. Intervals. 5 min warm-up. 10 sets of 15 seconds hard / 45 regular. Optional 10 minutes regular speed. 5 min cool down
- Warm-up 3 min
Day 48
- AMPRAP # 1. 8 minutes
- Bent over rows
- Lunge and biceps curls
- Lunge Jumps
- #2 8 min
- Lateral raises 10 reps
- Alternating lateral lower 10 reps
- French Press 12-15 reps or bird dog triceps ext
- Side plank and reverse Fly 10 reps
- Ball plank knee drives 5 reps
Day 49
Challenge Day #10!
- Warm-up 5 min
- 11’s Up / Up / Down / Downs and Jumping Jacks
- 10 JJ
- 1 up/up
- 9 JJ
- 2 up/up
- continue alternating until you are ding
- 1 JJ
- 2 Up / Up
- Front plank on stability ball as long as you can hold or 1 minute
- V hold as long as you can or 1 minute
- 20 lunge jumps each side
- Repeat twice
Day 50
- Rest / Stretching / Foam rolling
Day 51
- AMRAPS
- #1 – 9 min
- Goblet squats 12 reps
- Squat Jumps 10 reps
- Bridge on Stability ball with leg lifts 10 reps each
- Push-ups 10 reps
- # 2 – 8 min
- Step ups and shoulder press 10 reps
- Up/up/down/down 10 reps
- Side plank and reverse Flys 10 reps
- Ball plank knee drives 8 reps
Day 52 – cardio Intervals
- 25-30 minutes of cardio of your choice. Intervals. 5 min warm-up. 10 sets of 15 seconds hard / 45 regular. Optional 10 minutes regular speed. 5 min cool down
Day 53
- AMPRAP # 1. 9 minutes
- Bent over rows
- Lunge and biceps curls
- Lunge Jumps
- #2 9 min
- Lateral raises 10 reps
- Alternating lateral lower 10 reps
- French Press 12-15 reps or bird dog triceps ext
- Side plank and reverse Fly 10 reps
- Ball plank knee drives 10 reps
Day 53
Challenge Day #11
- Warm-up 5 min
- 11’s Up / Up / Down / Downs and Squats
- 10 Squats
- 1 up/up
- 9 Squats
- 2 up/up
- continue alternating until you are ding
- 1 Squats
- 2 Up / Up
- Front plank on stability ball as long as you can hold or 1 minute
- V hold as long as you can or 1 minute
- 20 lunge jumps each side
- Repeat three times
Day 54
- Rest / Stretching / Foam rolling
Day 55
- AMRAPS
- #1 – 10 min
- Goblet squats 12 reps
- Squat Jumps 10 reps
- Bridge on Stability ball with leg lifts 10 reps each
- Push-ups 10 reps
- # 2 – 10 min
- Step ups and shoulder press 10 reps
- Up/up/down/down 10 reps
- Side plank and reverse Flys 10 reps
- Ball plank knee drives 10 reps
Day 56 – cardio Intervals
- 30 minutes of cardio of your choice. Intervals. 5 min warm-up. 15 sets of 15 seconds hard / 45 regular. 10 minutes regular speed. 5 min cool down.
Day 57
- AMPRAP # 1. 10 minutes
- Bent over rows
- Lunge and biceps curls
- Lunge Jumps
- AMPRAP # 2 10 min
- Lateral raises 10 reps
- Alternating lateral lower 10 reps
- French Press 12-15 reps or bird dog triceps ext
- Side plank and reverse Fly 10 reps
Day 58
Challenge Day #12!
Warm-up 5 min
Pyramid
- 5 burpies
- 10 push-ups
- 15 step ups and shoulder press
- 20 lunge and biceps curl each side
- 25 squats
- 30 seconds side plank
- 40 seconds front plank
- 50 Jumping Jacks
- 40 seconds front plank on ball
- 30 seconds side plank
- 25 squats
- 20 up / up / down / downs
- 15 triceps kick backs
- 10 push-ups
- 5 burpies
Once through
Day 59 – cardio Intervals
- 30 minutes of cardio of your choice. Intervals. 5 min warm-up. 10 sets of 15 seconds hard / 45 regular. 5 minutes regular speed. 10 sets of 30 seconds regular / 20 sec hard / 10 sec harder. 5 min cool down
Day 60
Challenge Day- LAST ONE!
- Warm-up 5 in
- Pyramid – Since it is the last day try for twice through
- 5 burpies
- 10 push-ups
- 15 step ups and shoulder press
- 20 lunge and biceps curl each side
- 25 squats
- 30 seconds side plank
- 40 seconds front plank
- 50 Jumping Jacks
- 40 seconds front plank on ball
- 30 seconds side plank
- 25 squats
- 20 up / up / down / downs
- 15 triceps kick backs
- 10 push-ups
- 5 burpies