8 Week Lifestyle Guide (Massy 2.0)
-
Week FourDay 1 - Lower Body
-
Day 5 - Lower Body
-
Week FiveDay 1 - Lower Body
-
Day 5 - Lower Body
-
Week SixDay 1 - Lower Body
-
Day 5 - Lower Body
-
Week SevenDay 1 - Lower Body
-
Day 5 - Lower Body
-
Week TwoDay 1 - Lower Body
-
Day 5 - Lower Body
-
Week ThreeDay 1 - Lower Body
-
Day 5 - Lower Body
-
Week OneDay 1 - Lower Body
-
Day 5 - Lower Body
-
Week EightDay 1 - Lower Body
-
Day 5 - Lower Body
-
Day 3 - Back and Biceps
-
Day 4 - Core
-
Day 4 - Core
-
Day 4 - Core
-
Day 4 - Core
-
Day 4 - Core
-
Day 4 - Core
-
Day 4 - Core
-
Day 4 - Core
-
Day 6 - Shoulders and Triceps
-
Day 3 - Back and Biceps
-
Day 6 - Shoulders and Triceps
-
Day 3 - Back and Biceps
-
Day 6 - Shoulders and Triceps
-
Day 3 - Back and Biceps
-
Day 6 - Shoulders and Triceps
-
Day 3 - Back and Biceps
-
Day 6 - Shoulders and Triceps
-
Day 3 - Back and Biceps
-
Day 6 - Shoulders and Triceps
-
Day 3 - Back and Biceps
-
Day 6 - Shoulders and Triceps
-
Day 3 - Back and Biceps
-
Day 6 - Shoulders and Triceps
-
Day 2 - Recovery
-
Day 7 - Recovery
-
Day 2 - Recovery
-
Day 7 - Recovery
-
Day 2 - Recovery
-
Day 7 - Recovery
-
Day 2 - Recovery
-
Day 7 - Recovery
-
Day 2 - Recovery
-
Day 7 - Recovery
-
Day 2 - Recovery
-
Day 7 - Recovery
-
Day 2 - Recovery
-
Day 7 - Recovery
-
Day 2 - Recovery
-
Day 7 - Recovery
-
Additional ResourcesFoam Rolling
Warm Up
Perform for 10 minutes.
Butt Kickers
Knee Pulls
Frankensteins
Spiderman Stretch with Rotation
Hamstring Scoops
Glute Bridges (Double Leg)
Quad Pulls
Glute Bridges (Single Leg)
Day 4 Demonstration Video
Perform each superset 3 times before moving on to the next superset.
Reps are given per set order.
For example, Bicycle Crunches – 15, 12, 12 Reps means that the first set is 15 reps and the remaining sets are 12 reps.
Circuit 1
Bicycle Crunches – 15, 12, 12 Reps
Jump Rope – 30-60 Seconds
Circuit 2
Dead Bugs 2.0 – 30 Second Hold
Jumping Jacks – 30-60 Seconds
Circuit 3
Spidermans – 15, 12, 12 Reps
Heel Touches – 30-60 Seconds
Circuit 4
London Bridges – 15, 12, 12 Reps
Alternating Knee Raises – 30-60 Seconds
CARDIO: PYRAMID SPRINT INTERVALS
Warm Up: 5 Min @ 4.0 – 6.0
Work Set #1: Sprint 1 Min @ 6.0 – 7.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #2: Sprint 2 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #3: Sprint 3 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #4: Sprint 2 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #5: Sprint 1 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Cool Down: 7 Min @ 4.0 – 6.0
Post Workout Recovery
Foam roll and stretch