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BUSY BODY - 4-Week Program for Busy People

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

25-Aug-2025
12 comments

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 (10)
02 - Swing Clean Press
03 - Dbl Back Fly Curls
04 - Push-Ups (20)
05 - Kneeling In & Out Barn Press
06 - Kneeling Rows
07 - Push-Ups (30)
08 - S2S Step Curls
09 - Dual OH Tri-Extensions
10 - Push-Ups (40)
11 - Wide Chainsaw Rows L
12 - Wide Chainsaw Rows R
13 - Push-Ups (50)
14 - Shoulder Shrug Press
15 - Front Shoulder Shrugs
16 - Push-Ups (60)
17 - DB Chest Press
18 - DB Pull-Overs
19 - Push-Ups (70)
20 - Dbl Rev Lunge Curls
21 - Renegade Rows
22 - Push-Ups (80)
23 - Skull Crushers
24 - Lying Pull-Press
25 - Push-Ups (90)
26 - Dead-Drop Rows L
27 - Dead-Drop Rows R
28 - Push-Ups (100)

Cool-Down
01 - Cat Cow
02 - Twisting Child's Pose
03 - Alt Side Stretch
04 - Alt Pin the Needle
05 - Walk the Dog
06 - Alt Scorpions
07 - Rev Wrist Stretch

My HR stats: https://flow.polar.com/shared2/7e989512d37d9faa956fbb818c2c7eec
Tip Us: https://buymeacoffee.com/millionairehoy

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.

Tags
2025, BUSY BODY, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Upper Body, Dumbbells, Music

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