60DAYBURN

1 60 DAY BURN. EXERCISE. PLANS. DAYS 1-30. contents STEPS TO SUCCESS p 3. HIIT - HIGH INTENSITY INTERVAL TRAINING p4. HIIT Workouts p 5. Tabata Workouts p 6. AT HOME workout PLAN p 7. BEGINNER workout PLAN p 9. INTERMEDIATE 4-DAY TRAINING PLAN p 11. INTERMEDIATE 5-DAY TRAINING PLAN p 13. ADVANCED 4-DAY TRAINING PLAN p 15. ADVANCED 5-DAY TRAINING PLAN p 18. FREQUENTLY ASKED QUESTIONS p 21. EXERCISE GLOSSARY p 22. 2 60 DAY BURN. STEPS TO SUCCESS. Welcome to the #60 DAYBURN training and exercise plans. Below are a few steps to help you maximise your results. Step 1 Choose a workout that suits. Make sure you are SENSIBLE and start at a comfortable level you can perform consistently for the first week .

2 Remember, even if you go to the gym or exercise regularly the increased frequency and volume of training in the following plans may cause delayed onset muscle soreness (DOMS). We recommend starting the first week at a lower intensity and using Essential Amino Acids (AMINO SWITCH ) before exercise and Branched Chain Amino Acids (REVIVE) during exercise to reduce soreness, improve recovery and enhance muscle gain and fat loss. If you choose to do the at home workouts, make sure you are pushing to improve each week by performing more reps in a shorter period of time. Reducing rest between sets/exercises is a great way to progress your training, which will help you achieve greater results faster.

3 Step 2 Diarize your workouts. It doesn't matter If you use a smart phone app, your computer or a paper diary. Make sure you schedule in your workouts like you would an important meeting. The biggest excuse people make is they don't have time. However, if you plan for the time and block it out there is one less excuse. If you are time poor, our Tabata workouts take no more than 4-8 minutes each, so there are no excuses when it comes to time constraints. Even if you did a 4 minute Tabata workout 3-4 times a day combined with our nutrition plans you would see physique improvements. Step 3 Print your training program. If you have the online program please print your preferred training program and simply take this booklet to the gym or wherever you are working out.

4 Fill it in as you go with the weights and reps as this will keep you accountable. You are 300% more likely to succeed if you journal your training and nutrition. Step 4 Consistency. Increasing intensity and volume are important ways to continually see improvements. However, nothing beats consistency. Find exercises you enjoy that still challenge you and try to improve on them week to week in order to maximise your results. Step 5 Buddy. Find a buddy or Personal Trainer to train with. The challenge is only 60 days long, which is probably only 50 workouts for most of you, so make every one count. You will be amazed at the changes you can achieve in a short period of time so find a friend, partner or family member to join your journey or get a PT to keep you on track.

5 3 60 DAY BURN. HIIT. HIGH INTENSITY INTERVAL TRAINING. WHAT IS HIIT? HIIT is a training concept in which low to moderate intensity intervals are alternated with high intensity intervals. This can be applied to any cardiovascular movement that can be repeated over and over. Example: Cycling sprint cycling, walking sprinting, battle rope etc. HIIT sessions can vary in their time ON (high intensity) and time OFF (low or no intensity). Some options include . 20 seconds On 20 seconds Off 15 seconds On 45 seconds Off 30 seconds On 1 3 mins Off There is no right or wrong approach. We have set out some structure in our HITT. programs, however if you can't give 100% all out maximum effort for each ON session then rest a little longer.

6 Each week you can shorten the rest (off) and lengthen the intensity (on) parts as your fitness improves. The AFTERBURN Effect: In studies looking at the impact of HIIT on fat loss, it was discovered that HIIT burns more calories per minute than all other exercise. In addition, fat burning sky rocketed post exercise as well. 4 60 DAY BURN. hiit WORKOUTS. HIIT SESSION 1 Rowing 20 - 20. Warm up with 5-10 minutes on rower. Perform 20 seconds on the rower flat out with maximum effort, rest for 20 seconds and repeat 10-20 times. HIIT SESSION 2 Battlerope Slams or Medicine Ball Slams Warm up with 5-10 minutes on rower. 20 second slams, 40 seconds rest, repeat 8 -10 times.

7 Hold the rope in each hand, slam down into the ground. This is a high intensity, very fast movement and you should try to complete 40 slams in 20 seconds. Pick up the medicine ball off the ground and lift it above your head, then slam it into the ground and repeat. Try to perform 20 in 20 seconds. HIIT SESSION 3 Century Rowing Warm up with 5-10 minutes on rower. Once warmed up row 100 metres at your highest effort and rest for twice as long as it took to row the 100 metres. Complete 1000 2000 metres. HIIT SESSION 4 Hill Sprints Warm up with a light 5-10 minute walk or jog and then perform a full body stretch. 7 x 20 second sprints. Find a steep incline hill or soft sand and perform a 20 second sprint up the hill or through the sand.

8 Walk back down the hill or continue walking down the beach on the hard sand for 60 seconds then repeat for a total of 7 sets. As an alternative you can perform this indoor on a treadmill set on the steepest incline. HIIT SESSION 5 Spin Bike Warm up with 5-10 minutes on medium resistance. 10 x 30 second sprints. Stand up and pump out 30 seconds on a high resistance like it's a hill. Rest for 40. seconds with a slow speed and low resistance in the seated position. Repeat for a total of 10 cycles. Note: If the length of time for the sprint is too long or the rest too short in the beginning, you can adjust to match your fitness level. As you improve you should try to lengthen the sprint and shorten the rest period.

9 HIIT Training can be performed anywhere outdoors by simply sprinting between 2 power poles and walking between 3-4 power poles etc. 5 60 DAY BURN. tabata WORKOUTS. Perform each exercise for 20 seconds (do as many reps as you can) at high intensity and then rest for 10 seconds and repeat 8 times before moving onto the next exercise. Complete these workouts 1-2 times per session and they can be repeated 2-4 times daily. TABATA SESSION 1 TABATA SESSION 2. Exercise 1 Exercise 1. Step Back Lunges Squat Jumps Exercise 2 Exercise 2. Plank Shoulder Taps Push Ups Alternating close grip and wide grip TABATA SESSION 3 TABATA SESSION 4. Exercise 1 Exercise 1.

10 Box Jump Burpees with Push-Up Exercise 2. Push-Ups TABATA SESSION 5 EXAMPLE workout . Exercise 1 Lunge - 20 Seconds On (Max Reps) 10. Mountain Climbers Seconds Rest - Repeat 8 Times Exercise 2 Plank - 20 Seconds On (Max Hold) 10. Knee Ups Seconds Rest - Repeat 8 Times 6 60 DAY BURN. AT HOME WORKOUTS. *It is strongly advised to have a qualified Personal Trainer demonstrate the correct posture and technique for this program to avoid injury. Complete the below exercises in a circuit. Once you have finished the last exercise, rest for 120 seconds and repeat for a total of four sets. Complete a 10 minute warm up consisting of a quick walk and an all over body stretch before commencing workouts.