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BUSY BODY - 4-Week Program for Busy People

30 Minute Upper Body Power and Strength Workout - BUSY BODY #13 (Music)

01-Sep-2025
4 comments

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 402
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - In & Out BW Trusters
03 - Pot Stirs L
04 - Pot Stirs R
05 - Half & Half Push-Ups
06 - Beastmode Threaders

01 - S2S Arnold Press Swing Steps
02 - Hi-Low Lunge Curls
03 - Renegade Push-Ups
04 - Power Chest Press Thrusts
05 - Bridge Hold Chest Flys
06 - Kneeling Clean Press
07 - HEAVY Kneeling Rows
08 - Front to Lat Raise
09 - ISO Snatch Rev Lunges L
10 - ISO Snatch Rev Lunges R
11 - Close Grip Push-Ups
12 - Chainsaw Rows L
13 - Chainsaw Rows R
14 - DB Floor Dips
15 - Thruster Twist Press
16 - S2S W-Raise Steps
17 - W-Curl to Bent Flys
18 - ISO Curtsy Press Tris L
19 - ISO Curtsy Press Tris R
20 - Clap Pull-Over Push-Ups
21 - DB Pull-Overs
22 - Alt Dbl Curl Press
23 - Alt Bent Back Flys
24 - Man-Makers

Cool-Down
01 - Cat Cow
02 - Alt Pin the Needle
03 - Child's Pose Twists
04 - Alt Side Stretch
05 - Rev Shoulder Stretch L
06 - Rev Shoulder Stretch R
07 - Walk the Dogs

My HR stats: https://flow.polar.com/shared2/7e98d4716abc29d163735acac0eeb6c4
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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, Advanced, Upper Body, Dumbbells, Music, INTENSE

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