8 Week Lifestyle Guide (Massy 2.0) Day 1 – Lower Body

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Day 1 – Lower Body

8 Week Lifestyle Guide (Massy 2.0) Day 1 – Lower Body

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 1 Demonstration Video

Perform each superset 3 times before moving on to the next superset.

Reps are given per set order.

For example, Barbell Squats – 15, 15, 12 reps means that set 1 and 2 are 15 reps and set 3 is 12 reps.

Circuit 1

Barbell Squats – 15, 15, 12 Reps

Wall Sit – 20 Seconds

Circuit 2

Forward Lunge – 15, 15, 12 Reps

Hip Thrust – 20 Seconds

Circuit 3

Alternating Step Ups – 15, 15, 12 Reps

Glute Bridges – 20 Seconds

Circuit 4

Bulgarian Squats – 15, 15, 12 Reps

Football Squats – 20 Seconds

CARDIO SCHEDULE

Following your workout, perform 25-30 minutes of steady cardio.

Choose from one of the following:

Stairmaster

Elliptical

Spinning Bike

Treadmill

Jog/Running Outside

Jump Rope

Rowing Machine

Post Workout Recovery

Foam roll and stretch

8 Week Lifestyle Guide (Massy 2.0)

Additional Resources