Make sure to refer to the chart to see how the set and rep ranges change. So, on your conditioning days, we give you 3 options to complete your conditioning. Working out: indoor, outdoor or a rowing machine. This is also designed so you can have a dierent workout every time!
If you have a lot of fat to lose, bump it up to 2 conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity.
There is no conditioning workout in Week 8, though you can perform Week 7s steady-state cardio session if desired. Here you are performing 2 Supersets plus 1 of 3 Finishers. Make sure to refer back to the chart given to you to see how the set and rep ranges change every week in each phase. Share your results on social media to compare times and scores with the hashtag 60DayChallenge.
BPI and the contributors do not accept any responsability for injury sustained as a result of following the advice or suggestions contained within the content of this program. On Upper Body Day, there are dierent set and rep schemes for each triset. Refer to the chart below during each week of the program.
All sets and reps are expressed as sets x reps. For instance, on Week 1 Intro on Triset 1, youll do 3 x 10, or 3 sets of 10 reps. In Week 8 Shock on the same triset, youll do sets of 1 rep. Dont rest between exercises within the triset, and rest only seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, dont just triset the rst move in each category: pullups, barbell bench, and hanging leg raises.
Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally dierent the next week.
The other major variable is the number of sets and reps done in each phase of the program. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a deload and meant as a break before you hit Week 8, the shock phase where youll use the heaviest possible weights that you can lift. Make sure to rest between supersets for about seconds.
Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a dierent exercise the following week. Perform one conditioning day per week. If you have a lot of fat to lose, bump it up to two conditioning days per week. Sprint, immediately follow it with an active recovery walk, then when the time is up, sprint again until all rounds are complete. Sprint, then immediately bump down the treadmill speed to follow it with an active recovery walk.
Keep the treadmill at a moderate incline for the duration of the workout. Perform 10 burpees or mountain climbers in between each round. When the supersets are complete, choose one nisher and follow the directions for that nisher. Time your nishers from week to week to measure improvement. Full-body Circuit: Perform 3 times through. B: Squat Matrix: Perform one time through. Perform 24 reps for each exercise. Finish all reps for each exercise before moving on. Directions: In each week, perform the challenge workout provided.
Share your results on social media to compare times and scores with the hashtag 60DayRevolution. Directions: Perform the following circuit three times through, resting as little as possible. Use a 16 kg kettlebell and record your total time. Directions: Perform three rounds of the following exercises, doing 21 reps of everything in the rst round, 15 in the second, and 9 in the third. Record your time to share. Directions: Work the two exercises as a superset, working from 10 reps down to 1.
This will work out to be 10 total rounds. Directions: Perform Tabata intervals of 20 seconds of all-out eort, followed by 10 seconds of rest. This site let you upload PDF documents and do some edition eg.
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Current flow can be understood in two forms: as negatively charged A history of electricity The i. People also ask. Ready to get fit? Start this plan. Welcome to 60 Day Revolution! Important Note: As the reps pyramid down, go up in weight. Day 2 Lower Body 60 min 7 Yes. Day 3 Conditioning Choose 1 30 min 3 Yes. Day 5 Full-Body 60 min 7 Yes.
Day 1 Upper Body 60 min 9 Yes. Day 6 Tabata Challenge: 1 16 min 4 Yes. Day 6 Tabata Challenge: 2 24 min 6 Yes. Day 3 Conditioning 30 min 1 Yes. Day 3 Conditioning Optional 30 min 1 Yes. News The Complete Mr. Olympia Winners Gallery. Thank you for signing up. Your information has been successfully processed! I want content for Muscle and Fitness Promotions. Muscle and Fitness Hers Promotions. Follow us Facebook Twitter Youtube Pinterest. More Fitness.
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