8 Week Lifestyle Guide (Massy 2.0)
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Additional Resources
Foam Rolling -
Week OneDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week TwoDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week ThreeDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week FourDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week FiveDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week SixDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week SevenDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
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Week EightDay 1 - Lower Body
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Day 2 - Recovery
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Day 3 - Back and Biceps
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Day 4 - Core
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Day 5 - Lower Body
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Day 6 - Shoulders and Triceps
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Day 7 - Recovery
Day 4 – Core
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, Clap Crunch – 15, 15, 15 Reps means that all sets are 15 reps.
Circuit 1
Elbow Plank – 30 Second Hold
Jump Rope – 30 Seconds
Circuit 2
Side Plank – 30 Second Hold Per Side
Jumping Jacks – 30 Seconds
Circuit 3
Clap Crunch – 15, 15, 15 Reps
Running Man – 30 Seconds
Circuit 4
Toe Touchers – 15, 15, 15 Reps
Alternating Knee Raises – 30 Seconds
CARDIO SCHEDULE
Following your workout, perform 25-30 minutes of steady cardio.
Choose from the following:
Stairmaster
Elliptical
Spinning Bike
Treadmill
Jog / Running Outside
Jump Rope
Rowing Machine
Post Workout Recovery
Foam roll and stretch
