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BUSY BODY - 4-Week Program for Busy People

BUSY BODY - 4-Week Program for Busy People

2 Seasons

BUSY BODY - 4-Week Program for Busy People
Level: Advanced-Extreme (Intermediate Mods)
Time: 30 minutes per day (5 Days Per Week)
Equipment Used: Dumbbells + Mat

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BUSY BODY - 4-Week Program for Busy People

11 Episodes

  • Busy Bod 4-Week Calendar v1.pdf
    Busy Bod 4-Week Calendar v1.pdf
    290 KB

    Busy Bod 4-Week Calendar v1.pdf

    290 KB

  • 30 Minute Full Body Standing METCON Workout - BUSY BODY #01 (Music)
    31:41
    30 Minute Full Body Standing METCON Workout - BUSY BODY #01 (Music)
    Episode 1

    30 Minute Full Body Standing METCON Workout - BUSY BODY #01 (Music)

    Episode 1

    Equipment Needed: Dumbbells
    Level: Advanced-Extreme
    Calories Burned: 528
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Windmill Arm Swings
    02 - Slanted Step Jacks
    03 - 1-2 Step-Over Squats
    04 - OH Rev Lunges
    05 - Kang Squats
    06 - Step-Up Swing Kicks

    01 - S2S Arnol...

  • 30 Minute Glutes & Abs Lower Body Workout - BUSY BODY #02 (Music)
    31:18
    30 Minute Glutes & Abs Lower Body Workout - BUSY BODY #02 (Music)
    Episode 2

    30 Minute Glutes & Abs Lower Body Workout - BUSY BODY #02 (Music)

    Episode 2

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 415
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Steps
    02 - L2R Pulse Squats
    03 - Rev Sumo Squat Turns
    04 - Kang Squats
    05 - Windmill Sweeps
    06 - Beast Mode Threaders

    01 - Ladder-Up Dua...

  • 30 Minute Upper Body Strength Scan Workout - BUSY BODY #03 (Music)
    31:23
    30 Minute Upper Body Strength Scan Workout - BUSY BODY #03 (Music)
    Episode 3

    30 Minute Upper Body Strength Scan Workout - BUSY BODY #03 (Music)

    Episode 3

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 351
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Clap-Pull Step-Backs
    02 - OH-Twist Good Mornings
    03 - Pot Stirs L
    04 - Pot Stirs R
    05 - Inchworms
    06 - Jumping Jacks

    01 - Alt DB Floor Snatch
    02 - ...

  • 30 Minute Full Body Fat Burning HIIT Drills - BUSY BODY #04 (Music)
    31:19
    30 Minute Full Body Fat Burning HIIT Drills - BUSY BODY #04 (Music)
    Episode 4

    30 Minute Full Body Fat Burning HIIT Drills - BUSY BODY #04 (Music)

    Episode 4

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 482
    Weights Used: NONE
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - L2R Diagonal Jacks
    02 - S2S Wall Push Twists
    03 - S2S BW Thrusters
    04 - The Windmill
    05 - Inchworms
    06 - World's Best Stretch L/R

    01 - 2-Statio...

  • 30 Minute Lower Body Hams, Quads & Glutes - BUSY BODY #05 (Music)
    31:44
    30 Minute Lower Body Hams, Quads & Glutes - BUSY BODY #05 (Music)
    Episode 5

    30 Minute Lower Body Hams, Quads & Glutes - BUSY BODY #05 (Music)

    Episode 5

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Advanced
    Calories Burned: 401
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - Side Back Cross-Over Lunges L
    03 - Side Back Cross-Over Lunges R
    04 - S2S Good Morning Squats
    05 - The Windmill
    0...

  • 30 Minute KILLER Hybird METCON Drop Sets - BUSY BODY #06 (Music)
    31:22
    30 Minute KILLER Hybird METCON Drop Sets - BUSY BODY #06 (Music)
    Episode 6

    30 Minute KILLER Hybird METCON Drop Sets - BUSY BODY #06 (Music)

    Episode 6

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 514
    Weights Used: 20lbs [9kg]
    Intervals: 30+30/25

    Workout Breakdown:

    Warm-up
    01 - Dbl Alt Step Jacks
    02 - Hero Tap Lunges
    03 - Standing Twists
    04 - Open Gate Squats
    05 - The Windmill
    06 - Inchworms

    01 - Swing Switch Bu...

  • 30 Minute Upper Body Push & Pull (100 Push-Ups) - BUSY BODY #07 (Music)
    31:22
    30 Minute Upper Body Push & Pull (100 Push-Ups) - BUSY BODY #07 (Music)
    Episode 7

    30 Minute Upper Body Push & Pull (100 Push-Ups) - BUSY BODY #07 (Music)

    Episode 7

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 372
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/15 + Staple

    Workout Breakdown:

    Warm-up
    01 - Huge Arm Swings
    02 - Walkouts
    03 - Walk the Dog
    04 - World's Best Stretch
    05 - F2B Wrist Stretch
    06 - Jumping Jacks

    01 - Push-Ups (1...

  • 30 Minute Lower Body Strength Scan Workout - BUSY BODY #08 (Music)
    31:32
    30 Minute Lower Body Strength Scan Workout - BUSY BODY #08 (Music)
    Episode 8

    30 Minute Lower Body Strength Scan Workout - BUSY BODY #08 (Music)

    Episode 8

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 442
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Squats
    02 - Pivot Lunge Pulses
    03 - L2R Cossack Pulses
    04 - Ham Scoop Swings
    05 - Kang Squats
    06 - Beast Mode Threaders

    01 - Goblet Pulse...

  • 30 Minute 500 Reps Bodyweight HIIT Drills - BUSY BODY #09 (Music)
    31:29
    30 Minute 500 Reps Bodyweight HIIT Drills - BUSY BODY #09 (Music)
    Episode 9

    30 Minute 500 Reps Bodyweight HIIT Drills - BUSY BODY #09 (Music)

    Episode 9

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 470
    Weights Used: None
    Intervals: 30/30

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Jumping Jacks
    03 - S2S Squats
    04 - Windmill Sweeps
    05 - Walkouts
    06 - Best Stretch

    01 - Burpee Sprawls
    02 - MAX Push-Ups
    03 - M...

  • 30 Minute Upper Body Arms & Abs Workout - BUSY BODY #10 (Music)
    31:33
    30 Minute Upper Body Arms & Abs Workout - BUSY BODY #10 (Music)
    Episode 10

    30 Minute Upper Body Arms & Abs Workout - BUSY BODY #10 (Music)

    Episode 10

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 424
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Hinge Twist Reach
    03 - Jumping Jacks
    04 - Matrix Sweeps
    05 - Walkouts
    06 - Kick-Through Threaders

    01 - Devil Press B...

  • 30 Minute Sticky Sets Strength (No Jumping) - BUSY BODY #11 (Music)
    33:04
    30 Minute Sticky Sets Strength (No Jumping) - BUSY BODY #11 (Music)
    Episode 11

    30 Minute Sticky Sets Strength (No Jumping) - BUSY BODY #11 (Music)

    Episode 11

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 455
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Clap Pull Step-Backs
    02 - Alt Slanted Jacks
    03 - OH Side Lunge Taps
    04 - L2R Pivot Squat Lunges
    05 - The Windmill
    06 - Walkouts

    01 - S2S Arnold...

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