Jillian 60 Day Challenge - Amazon S3...Swimmers 4 60 seconds Front Raise with Squat 4 60 seconds...

SIXTY DAYW E I G H T L O S S W I T H N ATA L I E V E T I C A

Exercise Type Distance

Exercise Sets Time

General Aerobic run/walk

Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. Dumbbellsare preferred for this workout.

Complete this 20 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.

Map based in Alaska 2 miles (3.21 km)

Arnolds 3 30 seconds

Prone Cobra 3 30 seconds

Dead Lift to Calf Raise 3 30 seconds

Exercise Sets Time20 Second Sprint, 10 Second Rest 8 20 minutes

Sit up with Dumbell Rotations 3 30 seconds

Sumo Squat to Upright Row 3 30 seconds

Crescent Pose Row 3 30 seconds

Tuesday — Strength Day

Wednesday — Cardio Day (Tabata Workout)

Exercise Sets Time

Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. A stabilityball is preferred for this workout.

Chair Squat with Front Raise 3 30 seconds

Opposite Limb Extension 3 30 seconds

Elevated Push-up 3 30 seconds

Jump with Rotation 3 30 seconds

Knee Tuck 3 30 seconds

Single Leg Reverse Lunge to Kick 3 30 seconds

Friday — Rest Day

Thursday — Strength Day

Monday — Cardio Day (General Aerobic)

Saturday— Cardio Day (Incline Workout)

Incline Workout (programmed) Time based workout 20 minutes

Sunday — Rest Day


WEEK

01


Exercise Sets Time


Perform three 30 second sets of each strength exercise. Try to rest no more than 30 seconds between each set. Wrist weightsdumbbells are preferred for this workout.

Map based in Hawaii 2.5 miles (4.02 km)

Burpees with an Overhead Reach 3 30 seconds

Boxing Jab 3 30 seconds

Plank with Single Arm Lateral Raise 3 30 seconds

Swimmers 3 30 seconds

Front Raise with Squat 3 30 seconds

Chest Flies in Bridge Position 3 30 seconds


Exercise Sets Time

Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. A medicineball is preferred for this workout.

Squat Thrusters 3 30 seconds

Russian Twist 3 30 seconds

One Hand Push-Up with Pass 3 30 seconds

Alternating Lunge with Twist 3 30 seconds

Plank 3 30 seconds

Low to High Wood Chop 3 30 seconds

Friday — Rest Day



Sunday — Rest Day


Complete this 20 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.

Exercise Sets TimeWarm Up 1 5 minutes


Increase speed to a brisk walk/run 1 4 minutes

Speed Intervals Set 1 30 Sec, 25 Sec, 20 Sec, 15 Sec, 10 Sec;rest 20 seconds between each sprint

3 minutes

Recovery 1 5 minutes

Speed Intervals Set 2 30 Sec, 25 Sec, 20 Sec, 15 Sec, 10 Sec;rest 20 seconds between each sprint

3 minutes

Cool Down 1 5 minutes


WEEK

02

Sunday — Rest Day


Exercise Sets Time


Perform three 45 second sets of each strength exercise. Try to rest no more than 20 seconds between each set. A resistanceband or dumbbells are preferred for this workout.

Map based in Hawaii 3 miles (4.82 km)

Lateral Raise 3 45 seconds

Hip Hinge 3 45 seconds

Crossover Upright Row 3 45 seconds

Single Leg Squat 3 45 seconds

Crunch to Hollow Extension 3 45 seconds

Triceps Kickback 3 45 seconds


Exercise Sets Time

Perform three 45 second sets of each strength exercise. Try to rest no more that 20 seconds between each set. Ankle weightsor dumbbells are preferred for this workout.

Jumping Jacks 3 45 seconds

Mountain Climbers 3 45 seconds

Push-up with Knee Drive 3 45 seconds

Jumping Lunges 3 45 seconds

Single Leg Bridge 3 45 seconds

Burpees with a Center Hop 3 45 seconds

Friday — Rest Day

Thursday — Strength



Complete this 30 minute speed interval workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 10 seconds.





Sunday — Rest Day


WEEK

03


Exercise Sets Time


Perform three 45 second sets of each strength exercise. Try to rest no more than 20 seconds between each set. Dumbbells are preferred for this workout.

Map based in Whistler, B.C. 3.5 miles (5.63 km)

Plank with Alternating Leg Lift 3 45 seconds

Reverse Lunge to Jumping Knee Drive 3 45 seconds

Hammer Curls 3 45 seconds


Stationary Lunges with Lateral Raises 3 45 seconds

Jumping 3 45 seconds


In between climbs, complete 20 second sprints during the 2 minute intervals at 2% incline.

Exercise Sets Time

Perform three 45 second sets for each strength exercise. Try to rest no more than 20 seconds between each set. Dumbbellsand stability ball are preferred for this workout.

Crunch and Reach 3 45 seconds

Hamstring Curl with Iso Hand Hold 3 45 seconds

Knee Tuck or Pike 3 45 seconds

Sumo Squat and Press 3 45 seconds

Push-Up 3 45 seconds

The Saw 3 45 seconds

Friday — Rest Day


Exercise Type Time

Incline & Speed Interval Workout Time based workout 35 minutes

Sunday — Rest Day



Exercise Sets Time20 Second Sprint, 10 Second Rest

Repeat once

8 35 minutes




WEEK

04


Exercise Sets Time


Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. Dumbbells orwrist and ankle weights are preferred for this workout.

Map based in Rome 4 miles (6.43 km)

Side Plank Thread 3 60 seconds

Squat with Bicep Curl 3 60 seconds

Reverse Flies 3 60 seconds

Jumping Jacks 3 60 seconds

Squat Press 3 60 seconds

Fwd Lunges w/ Overhead Extensions 3 60 seconds


Exercise Sets Time

Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A kettle ball or dumbbell is preferred for this workout.

Swing 3 60 seconds

Lunge to One Arm Shoulder Press 3 60 seconds


Row Basic Plank 3 60 seconds

Basic Plank 3 60 seconds

Figure 8 3 60 seconds

Friday — Rest Day



Exercise Interval Time Warm Up

Increase Speed to a brisk Walk/Run

Speed Intervals Set 1

Recovery


Recovery


Brisk Walk/Run

Cool Down

5 minutes


6 minutes

10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec;rest 20 seconds between each sprint


3 minutes

5 minutes

3 minutes

5 minutes


3 minutes

5 minutes

5 minutes


Exercise

40 minutes

Exercise

In between climbs, complete 20 second sprints during the 2 minute intervals at 2% incline.

Type

Incline & Speed Interval Workout Time based workout

Sunday — Rest Day


Type Distance

WEEK

05


Exercise Sets Time


Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. A stabilityball is preferred for this workout.

Map based in Point Loma, California 4.5 miles (7.24 km)

Roll-Up 3 60 seconds

Jump with Rotation 3 60 seconds

Reverse Flies 3 60 seconds

Stork Dive 3 60 seconds

Ball Pushups 3 60 seconds

Lunge w/ Back Leg on Ball 3 60 seconds

Core Crunchers 3 60 seconds


2 minute interval climbs; speed controlled by user.

Exercise Sets Time

Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A set ofdumbbells is preferred for this workout.

Dumbell Push Ups 3 60 seconds


Side Plank to Press 3 60 seconds


Chest Fly with Bridge 3 60 seconds

Plank Row 3 60 seconds

Friday — Rest Day


Exercise Type Time


Sunday — Rest Day







WEEK

06


Exercise Sets Time


Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. A stabilityball is preferred for this workout.

Map based in Taiwan 5 miles (8.04 km)

Chair Squat with Front Raise 4 60 seconds

Opposite Limb Extension 4 60 seconds

Elevated Push-up 4 60 seconds

Jump with Totation 4 60 seconds

Knee Tuck 4 60 seconds

Single Leg Reverse Lunge to Kick 4 60 seconds


Exercise Sets Time

Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. Wristweights or dumbbells are preferred for this workout.

Burpees with an Overhead Reach 4 60 seconds

Boxing Jab 4 60 seconds

Plank with Single Arm Lateral Raise 4 60 seconds

Swimmers 4 60 seconds

Front Raise with Squat 4 60 seconds

Chest Flies in Bridge 4 60 seconds

Friday — Rest Day


Exercise Type Time


Sunday — Rest Day



Exercise Sets Time20 Second Sprint, 10 Second Rest

Complete Three Sets

8 50 minutes




WEEK

07


Exercise Sets Time


Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. Dumbbellsare preferred for this workout.

Map based in Yosemite 5.5 miles (8.04 km)

Arnolds 4 60 seconds

Prone Cobra 4 60 seconds


Sit up with Dumbbell Rotations 4 60 seconds


Crescent Pose Row

Increase Speed to Brisk Walk/Run


Recovery


Recovery


Recovery

Brisk Walk/Run

Cool Down

4 60 seconds


Exercise Sets Time

Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A medicineball is preferred for this workout.





Plank 4 60 seconds


Friday — Rest Day


30 second sprints during 3 minute flat intervals; speed controlled by user

Exercise Type Time


Sunday — Rest Day



Exercise Interval Time Warm Up 5 minutes


5 minutes



5 minutes

5 minutes

5 minutes

5 minutes


5 minutes

5 minutes

5 minutes

5 minutes



WEEK

08


Exercise Sets Time


Perform three 60 second sets of each strength exercise. Try to rest no more than 10 seconds between each set. Stability balland a set of dumbells will be needed for this workout.

Map based in Yosemite 5.5 miles (8.04 km)

Side to Side Squat 4 60 seconds

V Crunch with Chest Pass 4 60 seconds

Toe Taps on Stability Ball 4 60 seconds

Stationary Lunges with Lateral Raises 4 60 seconds

Cross Arm Ex. in Single Leg Bridge 4 60 seconds

Plank with Alternating Knee Tucks 4 60 seconds


Exercise Sets Time

Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A medicineball is preferred for this workout.





Plank 4 60 seconds


Friday — Rest Day


30 second sprints during 3 minute flat intervals; speed controlled by user

Exercise Type Time


Sunday — Rest Day


Complete this 60 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 2 minutes.

Exercise Sets Time30 Second Sprint, 2 minute Rest 10 60 minutes




WEEK

09

SIXTY DAYS T R E N G T H W O R KO U T S

Arnolds

Cresent Pose Row

Burpees withan Overhead Reach

Boxing Jab Chest Fliesin Bridge Position

Burpees witha Center Hop

Bounding or ReverseLunge to Jumping Knee

Cross Arm Extensionsin Single Leg Bridge

POWER WEIGHT SETEXERCISE CHART

Dead Liftsto Calf Raises

Front Raisewith Squat

Jumping Jacks Mountain ClimbersHammer Curls

Forward Lungeswith Overhead Extensions

Dumbbell Push Up

Plank withOne Arm Row


Plank with Single ArmLateral Raise

Prone Cobra Push up with Knee Drive

Side Plank ThreadReverse Flies Side Plank Press

Plank Row

Side to Side SquatJumps


Sit Upsto Dumbbell Rotations

Sumo Squatto Upright Row

Squat JumpsSingle Leg Bridge

Stationary Lungeswith Lateral Raises

Squat witha Biceps Curl

Squat Press Soaring


Swimmers V Crunchwith Chest Pass


Chair Squat with Front Raise

Ball Push-Up Core Crunchers

Elevated Push-Up Hamstring Curl with Iso Hand Hold Knee Tuck Jump with Rotation

Crunch and Reach

STAY BALL SETEXERCISE CHART

Lunge with Back Leg on Ball

Opposite Limb Extension

Push-Up Roll Up

Single Leg Reverse Lunge to Kick

Stork Dive The Saw Toe Taps

STAY BALL SETEXERCISE CHART

Single Leg Squat

Lateral RaiseLateral Raise Crunch toHollow Extension

Hip Hinge

Triceps Kickback

RESISTANCEBANDS SETEXERCISE CHART

Swing Row Basic Plank Figure 8

Single Arm Swingwith Pass

KETTLE BALL SETEXERCISE CHART

Squat Thrusters

Russian TwistOne Hand Push-Up with Pass

Alternating Lunge with Twist

Low to High Wood Chop

Plank

MEDICINE BALL SETEXERCISE CHART

Jillian 60 Day Challenge - Amazon S3...Swimmers 4 60 seconds Front Raise with Squat 4 60 seconds...

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