Workout Plans
  • Goal: Burn Fat, Build Muscle, Increase Endurance
  • Skill level: Intermediate
  • Duration: 60 Days
  • Days per week: 5
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Day 16 : Lower Body

Duration 60 min
Exercises 5
Equipment Yes
Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

Exercise Superset 1A

Double-Leg How to
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4 sets
5 reps
-- rest
*Choose one of following exercises: back squat, front squat, goblet squat. Superset with passive hang.

Exercise Superset 1B - Active Recovery (Passive Hang)

Active Recovery
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4 sets
30-60 sec reps
90-120 sec rest
*Passive hang for 30- to 60-seconds.

Exercise Superset 2A

Heavy Single-Leg How to
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4 sets
8 reps
-- rest
*Choose one of following exercises: barbell back lunge, barbell front lunge, step-up. Superset with primal squat.

Exercise Superset 2B - Active Recovery (Primal Squat)

Active Recovery
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4 sets
30-60 sec reps
90-120 sec rest
*Primal squat for 30- to 60-seconds.

Exercise 3

Straight Sets Hip Hinge How to
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3 sets
10 reps
90-120 sec rest
*Choose one of following exercises: Romanian deadlift, single-leg deadlift.

Exercise Superset 4A (Optional)

Sled Drag
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3 sets
30 yds reps
-- rest
*Optional superset: begin only if you need an extra push. Superset with sled push and substitute with plate push if sled isn't available.

Exercise Superset 4B (Optional)

Sled Push
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3 sets
30 yds reps
90-120 sec rest
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