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BUSY BODY - 4-Week Program for Busy People

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

18-Aug-2025
4 comments

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
06 - Cossack Threaders

01 - 1-2 Goblet Step-Over Squats
02 - Sumo Squats
03 - Lateral Lunges L
04 - Wall Balance Hams L
05 - Lateral Lunges R
06 - Wall Balance Hams R
07 - Heavy RDLs
08 - RDL Clean Squats
09 - Quick Switch Drop Squats
10 - ISO Half-Kneeling Squats L
11 - Dead-Stop Lunges L
12 - ISO Half-Kneeling Squats R
13 - Dead-Stop Lunges R
14 - Heavy DB Hip Thrusts
15 - DB Clamshells L
16 - DB Clamshells R
17 - DB Kang Squats
18 - FWD Staggered Clean Lunges L
19 - Rev Pulse Lunges L
20 - FWD Staggered Clean Lunges R
21 - Rev Pulse Lunges R
22 - Side Lunge Pass
23 - RDL Crosses
24 - DB Wall Sits

Cool-Down
01 - Sunrise to Pancakes
02 - Cat Cow
03 - Beast Mode Threaders
04 - 90/90 Hip Shifts
05 - Frog Stretch
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9874421c11831c4304b4af8e35d6d5
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, Lower Body, Dumbbells, Wall, No Music

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