60 Day GRND Workout Challenge | Transform Your Body
Posted by Ooo La Lattes on 13th Sep 2024
Updated: 2nd of September 2024
Alright, folks, it’s time to pump some iron and whip that body into shape! Whether you’re aiming to channel your inner superhero or want to fit just right, this 60-day challenge is your ticket to strength, endurance, and a killer physique. Listen up, because we’re diving into a workout plan that’ll have you look and feel your best!
Weeks 1-4: Building Foundation
Let’s kick things off with the basics. Strength training is your bread and butter, and we’re starting with the upper body. Get ready to crush those push-ups, shoulder presses, and curls—because it’s time to build muscle. Mondays and Thursdays are devoted to sculpting those arms, while Tuesdays and Fridays will have you squatting and lunging your way to a fierce lower body. Don’t forget about your core on Wednesdays, where you’ll be tackling planks and mountain climbers before crushing 20 minutes of cardio. Saturdays, we’re keeping it chill with some yoga or stretching to keep those bones loose, and Sundays are all about recharging.
Monday & Thursday: Strength Training (Upper Body):
Alright, let's cut to the chase. You want results, and that means sweating bullets like you mean it. Here’s the deal for each exercise in your upper body routine—do it right or don’t waste your time:
- Push-ups: 3 sets of 10-15 reps (go hard or go home)
- Dumbbell shoulder press: 3 sets of 10-12 reps (make those muscles scream)
- Bent-over rows: 3 sets of 10-12 reps (we're building a back that could take on the world)
- Bicep curls: 3 sets of 12-15 reps (give those arms a reason to flex)
- Tricep dips: 3 sets of 10-15 reps (you’ll thank me later when you’re waving like a pro)
Tuesday & Friday: Strength Training (Lower Body)
- Squats: 3 sets of 12-15 reps (you better be going low)
- Lunges: 3 sets of 10-12 reps per leg (don't you dare skip leg day)
- Deadlifts: 3 sets of 10-12 reps (time to lift like a boss and feel the burn)
- Leg Press: 3 sets of 10-15 reps (put in the work if you want those gams to look good)
- Calf Raises: 3 sets of 15-20 reps (robust calves are non-negotiable)
Wednesday: Core & Cardio
Here’s where you kick it into high gear. This is the day you make your core your canvas, and guess what? You’re the artist. Let’s make it count:
- Plank: 3 sets of 30-60 seconds (hold it like your pride depends on it)
- Russian Twists: 3 sets of 15 per side (twist like you’re trying to shake the haters off)
- Mountain Climbers: 3 sets of 30 seconds (keep moving or get left behind)
- Burpees: 3 sets of 10-12 reps (you’re about to redefine what makes you out of breath)
- High-Intensity Interval Training (HIIT): 20 minutes (push it to the limit and don’t hold back)
Keep in mind, you’re not just going through the motions here. Every rep, every set counts—so give it all you’ve got!
Saturday: Active Recovery
Yoga or stretching exercises
- Yoga: It's not just for hipsters or D-list celebs. Find your inner zen and get that flexibility moving. Look up some killer flow routines or hit a local class—just keep it real and make it count.
- Stretching: You’re basically a rubber band right now, so don’t snap! Focus on those tight muscles. Think about leg stretches, shoulder rolls, and lower back stretches. You’re getting the blood flowing, and trust me, you’ll need it for next week’s grind.
- Walking: This isn't a leisurely stroll in the park; turn up the intensity. Set a killer pace, or grab a friend and turn it into a mini adventure. Pro tip—try listening to an energizing podcast or playlist to keep you hyped.
- Cycling: Get on that bike and hit the road. Whether it’s on a stationary bike or out in the wild, elevate that heart rate while giving your joints a break. Just don't forget the helmet—safety first!
Remember, this isn't a day off; it's a strategic move to help you crush the next week’s workouts! Keep your intensity up and stay focused—you're not done yet!
Sunday: Rest Day
Weeks 5-8: Intensifying the Routine
Now, after you’ve built that solid foundation, it’s time to crank up the heat! Those advanced upper body moves on Mondays and Thursdays, like pull-ups and tricep extensions, are going to send your muscle definition through the roof. On Tuesdays and Fridays, you’ll be jumping into action with jump squats and Bulgarian split squats—it’s time to bring the fire! And Wednesdays? We’ll up the ante with hanging leg raises and burpees because who said core work couldn’t be brutal? Saturdays are dedicated to Pilates, and Sundays? You guessed it—more rest.
Monday & Thursday: Advanced Upper Body
- Incline Push-ups: 3 sets of 10-15 reps (turn that upper body into a powerhouse)
- Pull-ups or Assisted Pull-ups: 3 sets of 6-10 reps (you might want to invest in some chalk for those hands)
- Dumbbell Bench Press: 3 sets of 8-12 reps (feel that burn and don’t stop until you hit failure)
- Tricep Extensions: 3 sets of 10-15 reps (because those triceps need to look as strong as they feel)
- Hammer Curls: 3 sets of 10-12 reps (let's build those forearms—showing off is mandatory) Each workout is an opportunity to build strength—so don’t just count those reps, make those reps count!
Tuesday & Friday: Advanced Lower Body
- Jump Squats: 3 sets of 10-15 reps (feel the explosive power—don’t cheat)
- Bulgarian Split Squats: 3 sets of 8-12 reps per leg (balance like a tightrope walker)
- Romanian Deadlifts: 3 sets of 10-12 reps (hit those hamstrings hard, no mercy)
- Leg Press: 3 sets of 10-15 reps (if you’re not sweating buckets, you’re doing it wrong)
- Hip Thrusts: 3 sets of 12-15 reps (let’s pump up that posterior like it’s going out of style)
Every rep is a chance to unleash your inner beast—don’t let it go to waste!
Wednesday: Core & Cardio
- Hanging Leg Raises: 3 sets of 10-15 reps
- Side Planks: 3 sets of 30-60 seconds per side
- Flutter Kicks: 3 sets of 15-20 reps
- Burpees: 3 sets of 10-12 reps
- Cardio: 30-40 minutes (choose your poison: running, cycling, or whatever gets your heart pumping)
Saturday: Active Recovery
- Pilates or a long walk
Sunday: Rest Day
Extra Tips for Success
Now that you’ve got the workout plan, let’s talk nutrition: you're going to need a diet that fuels your fire. Think protein-packed meals, healthy fats, and those glorious complex carbs! Hydration is key, so guzzle that water like you’re a thirsty ghost, and don’t forget about sleep—7 to 9 hours is non-negotiable. Stick to this plan and adjust as needed. Challenge yourself because results don’t come to the lazy!
So, are you ready to transform your body and feel like a legend? Let’s get to work!
