60 Day Challenge Fitness Plan

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: 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

warm-ups-lateral-jumps

Burpees

warm-up-burpees

Jump Squats

warm-up-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

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: Deltoids, Lats, Beceips, Triceps, Pecs

Reverse Lunges and Bicep Curls

reverse-lunges-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

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

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

side-planks

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

side-planks-reverse-flies

Lunge Jumps

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

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

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

v-hold-with-rotations

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

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

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

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

 

 

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

Posted by Lorne Marr.
Lorne Marr is a Toronto-based fitness enthusiast and lifelong advocate of healthy living. He is on a journey to discover the best methods of training and nutrition for athletes and weekend warriors over 45. Connect with Lorne on Facebook, Twitter or LinkedIn.

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