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8 Week Lifestyle Guide (Massy 2.0)
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Week FourDay 1 - Lower Body
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Day 5 - Lower Body
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Week FiveDay 1 - Lower Body
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Day 5 - Lower Body
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Week SixDay 1 - Lower Body
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Day 5 - Lower Body
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Week SevenDay 1 - Lower Body
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Day 5 - Lower Body
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Week TwoDay 1 - Lower Body
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Day 5 - Lower Body
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Week ThreeDay 1 - Lower Body
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Day 5 - Lower Body
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Week OneDay 1 - Lower Body
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Day 5 - Lower Body
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Week EightDay 1 - Lower Body
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Day 5 - Lower Body
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 4 - Core
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 3 - Back and Biceps
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Day 6 - Shoulders and Triceps
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Day 2 - Recovery
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Day 7 - Recovery
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Additional ResourcesFoam Rolling
One Hour Foam Rolling and Stretching Total Body
Foam rolling is very similar to getting a deep tissue massage. It assists with the mobility of the fascia, which is a fibrous layer of connective tissue that surrounds the muscles in our bodies. Without proper mobility in the fascia the fibers can become attached to the nerves causing you serious pain.
Foam rolling helps relieve tightness in the muscles so when you stretch you are actually increasing your range of motion which makes your workout more beneficial.
Cardio
You can choose running or jogging if you’re at home. If you’re at a gym setup, you can use the elliptical, treadmill, spin bike, or stationary bike.
Choose a medium to moderate intensity for 30 minutes.