60 Days Challenge Gym Workout 60 Days Challenge Gym Workout 60 Days Challenge Gym Workout

60 Days Challenge Gym Workout

We want to make getting results as easy as possible, and nothing disrupts your routine more than going away on holiday or business. Here’s a 60-Day Challenge gym workout program for you.

Maintaining some kind of fitness routine while you’re away can make a big difference, so try to get in at least 2 sessions of activity per week.

To make things easier for you, the team at BASE have put together 2 workouts for you. This workout can be done at any basic hotel or chain gym. Make yourself a 60-day challenge in the gym!

GYM WORKOUT 1

NEEDED: A rack of dumbbells, a treadmill, a bike or other cardio machine, a timer.
WORKOUT TIME: 45 minutes
WARM UP: 5 minutes light cardio followed by 5 minutes of squats, jumping jacks and air punches/shadow boxing

For this workout we will do 4 x 6 minute sets. In between each set you will have a 2 minute rest. If time is a problem, you can choose just 2-3 of these sets which will shorten it to a 25-35 minute workout.

SET 1 – STRENGTH

Set your timer to a 6 minute countdown. Choosing weights that challenge you, perform:

10 reps of 2 dumbbell overhead press
10 reps of 1 dumbbell goblet squats

This is 1 ’round’, which consists of 20 reps.

Repeat these two movements, doing as many rounds and as many repetitions as possible in the 6 minutes. At the end of the 6 minutes, record the weights you used, how many rounds you did and then how many extra reps in the allotted time.

For example:

2 x 10kg for the overhead press, 1 x 16kg for the goblet squat
3 rounds + 12 reps (10 overhead press and 2 goblet squats into the 4th round)

SET 2 – HIIT/CARDIO

Run interval training. Using the treadmill, run at a light, recovery pace for 1 minute, followed by your maximum pace for 1 minute. Repeat this 3 times to complete the 6 minute set.

Min 1: Recovery pace of between 6 – 10 kph (3.7 – 6.2 mph)
Min 2: Maximum pace
Min 3: Recovery pace
Min 4: Maximum pace
Min 5: Recovery pace
Min 6: Maximum pace

Stop treadmill at 6:00. Record your distance run in km or miles.

SET 3 – STRENGTH

Set your timer to a 6 minute countdown. Choosing weights that challenge you, perform:

8 reps left and right (16 reps in total) of back lunges
8 reps left and right (16 reps in total) of bench row or renegade row (advanced)

This is 1 ’round’, which consists of 32 reps.

Repeat these two movements, doing as many rounds and as many repetitions as possible in the 6 minutes. At the end of the 6 minutes, record the weights you used, how many rounds you did and then how many extra reps in the allotted time.

For example:

2 x 12kg for the bench row, 1 x 14kg for the bench row
2 rounds + 20 reps (16 lunges and 4 rows into the 3rd round)

SET 4 – HIIT/CARDIO

Choose a cardio machine. It can be the bike, elliptical, rowing machine. If there is not a machine available you can replace it with burpees, mountain climbers or running fast on the spot.

Using the timer on the machine, or your own timer, complete 30 seconds as fast as you can. It should be close to your maximum, 100% pace. Then rest for 30 seconds. Repeat 6 times.

If you’ve used the bike or rowing machine, record your distance traveled. If it’s burpees, record total reps.

End of workout. Next time you do this program, try and do more reps or more weight than the last.