Back to Program
8 Week Lifestyle Guide (Massy 2.0)
0% Complete
0/0 Steps
-
Additional Resources
Foam Rolling -
Week OneDay 1 - Lower Body
-
Day 2 - Recovery
-
Day 3 - Back and Biceps
-
Day 4 - Core
-
Day 5 - Lower Body
-
Day 6 - Shoulders and Triceps
-
Day 7 - Recovery
-
Week TwoDay 1 - Lower Body
-
Day 2 - Recovery
-
Day 3 - Back and Biceps
-
Day 4 - Core
-
Day 5 - Lower Body
-
Day 6 - Shoulders and Triceps
-
Day 7 - Recovery
-
Week ThreeDay 1 - Lower Body
-
Day 2 - Recovery
-
Day 3 - Back and Biceps
-
Day 4 - Core
-
Day 5 - Lower Body
-
Day 6 - Shoulders and Triceps
-
Day 7 - Recovery
-
Week FourDay 1 - Lower Body
-
Day 2 - Recovery
-
Day 3 - Back and Biceps
-
Day 4 - Core
-
Day 5 - Lower Body
-
Day 6 - Shoulders and Triceps
-
Day 7 - Recovery
-
Week FiveDay 1 - Lower Body
-
Day 2 - Recovery
-
Day 3 - Back and Biceps
-
Day 4 - Core
-
Day 5 - Lower Body
-
Day 6 - Shoulders and Triceps
-
Day 7 - Recovery
-
Week SixDay 1 - Lower Body
-
Day 2 - Recovery
-
Day 3 - Back and Biceps
-
Day 4 - Core
-
Day 5 - Lower Body
-
Day 6 - Shoulders and Triceps
-
Day 7 - Recovery
-
Week SevenDay 1 - Lower Body
-
Day 2 - Recovery
-
Day 3 - Back and Biceps
-
Day 4 - Core
-
Day 5 - Lower Body
-
Day 6 - Shoulders and Triceps
-
Day 7 - Recovery
-
Week EightDay 1 - Lower Body
-
Day 2 - Recovery
-
Day 3 - Back and Biceps
-
Day 4 - Core
-
Day 5 - Lower Body
-
Day 6 - Shoulders and Triceps
-
Day 7 - Recovery
Session 2 of 57
In Progress
Day 1 – Lower Body
Equipment Required
![](https://www.tru.training/wp-content/uploads/2022/10/MA-Yoga-Mat.png)
Yoga Mat
![](https://www.tru.training/wp-content/uploads/2022/10/Workout-Bench.png)
Bench
![](https://www.tru.training/wp-content/uploads/2022/10/Barbell.png)
Barbell
![](https://www.tru.training/wp-content/uploads/2022/10/Dumbbells.png)
Dumbbells (or Kettlebells)
Workout Breakdown
Circuit 1
Cardio
Start Your Workout
Follow Along
- Prefer to go at your own pace? Keep scrolling to use our GIF workout breakdown.
Warm Up
Workout
Warm Up
- 8 Exercises / 2 Laps (or 10:00)
- Perform all exercises back to back before taking a 30-second rest.
![](https://www.tru.training/wp-content/uploads/2022/05/Butt-Kickers-GIF.gif)
Exercise 1/8
Butt Kickers (0:30)
Tips:
- Perform this light jog for 30 seconds
![](https://www.tru.training/wp-content/uploads/2022/05/Standing-Knee-Hugs-GIF.gif)
Exercise 2/8
8 Standing Knee Pulls
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
![](https://www.tru.training/wp-content/uploads/2022/05/Frankensteins-Warmup.gif)
Exercise 3/8
8 Frankensteins
Tips:
- Start slow and work your way to full range of motion
- Avoid hunching the back
- 8 reps per side
![](https://www.tru.training/wp-content/uploads/2022/05/Spiderman-Stretch-w-Rotation.gif)
Exercise 4/8
8 Spiderman Stretch w/ Rotation
Tips:
- Keep back leg straight
- Front leg should be straight line from knee to ankle
- 8 reps per side
![](https://www.tru.training/wp-content/uploads/2022/05/Hamstring-Scoops.gif)
Exercise 5/8
8 Hamstring Scoops
Tips:
- Keep leg straight and flex toes up as you scoop
- 8 reps per side
![](https://www.tru.training/wp-content/uploads/2022/05/Glute-Bridge-Dyn.gif)
Exercise 6/8
8 Glute Bridges
Tips:
- Push through the heels and curl the hips under to rise
![](https://www.tru.training/wp-content/uploads/2022/05/Quad-Pulls-Warmup.gif)
Exercise 7/8
8 Quad Pulls
Tips:
- Pull foot directly behind glutes and avoid pulling out to the side
- 8 reps per side
![](https://www.tru.training/wp-content/uploads/2022/05/Single-Leg-Glute-Bridge.gif)
Exercise 8/8
8 Single Leg Glute Bridge
Tips:
- Push through heel and curl hips under to rise up
- 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 2 Exercises / 3 Laps
- Perform exercises back to back before taking a 30-second rest.
- Note on reps: 15, 15, 12 means sets 1 and 2 are 15 reps, and set 3 is 12 reps
Exercise 1/2
Barbell Squat (15, 15, 12)
Tips:
- Drive hips back as you squat
- Push through the heels to come up
- Begin with a moderate weight and increase from there, only as much as you can properly manage all reps
- Perform 15 reps for sets 1 and 2, then 12 reps for set 3
Exercise 2/2
Wall Sit (0:20)
Tips:
- Push through heels and press back into the wall
- Aim to have thighs parallel to the floor
- Hold for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 3 Laps
- Perform exercises back to back before taking a 30-second rest.
- Note on reps: 15, 15, 12 means sets 1 and 2 are 15 reps, and set 3 is 12 reps
![](https://www.tru.training/wp-content/uploads/2022/05/DB-Forward-Alternating-Lunges.gif)
Exercise 1/2
Forward Lunge (15, 15, 12)
Tips:
- Tuck back hip under as you lunge
- Push off from the heel of the front foot
- Perform 15 reps for sets 1 and 2, then 12 reps for set 3
![](https://www.tru.training/wp-content/uploads/2022/05/DB-Hip-Thrust-ISO.gif)
Exercise 2/2
Hip Thrust ISO (0:20)
Tips:
- Push through heels and curl hips under
- The more of your back on the bench, the easier this movement will be
- Hold for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 3 Laps
- Perform exercises back to back before taking a 30-second rest.
- Note on reps: 15, 15, 12 means sets 1 and 2 are 15 reps, and set 3 is 12 reps
![](https://www.tru.training/wp-content/uploads/2022/05/DB-Alternating-Step-Ups.gif)
Exercise 1/2
Alternating Step Ups (15, 15, 12)
Tips:
- Step up through the heel of the foot
- Stand to full hip extension
- Right, then Left = 1 rep
- Perform 15 reps for sets 1 and 2, then 12 reps for set 3
![](https://www.tru.training/wp-content/uploads/2022/05/Glute-Bridge-ISO.gif)
Exercise 2/2
Glute Bridge ISO (0:20)
Tips:
- Keep hips tucked under
- Push through heels to rise
- Hold for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 3 Laps
- Perform exercises back to back before taking a 30-second rest.
- Note on reps: 15, 15, 12 means sets 1 and 2 are 15 reps, and set 3 is 12 reps
Exercise 1/2
Bulgarian Squats (15, 15, 12)
Tips:
- The more foot on the bench, the easier this movement will be
- You have the option to curl toes under or place top of the foot on the bench
- Push through heel to come up
- Aim for a deep range of motion (start small and work your way there)
- Perform 15 reps (per leg) for sets 1 and 2, then 12 reps for set 3
![](https://www.tru.training/wp-content/uploads/2022/05/Football-Squats.gif)
Exercise 2/2
Football Squats (0:20)
Tips:
- Perform for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Cardio Schedule
Exercise 1/1
Steady State Cardio (25:00-30:00)
Tips:
- Choose from the following:
- Stairmaster
- Elliptical
- Spinning Bike
- Treadmill
- Jog/Running Outside
- Jump Rope
- Rowing Machine
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.