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The Bizzy Diet 21-Day Fitness Plan: Lower Body

Your deadline looms. Shape-up time starts now. No worries: Here's the lower-body workout that'll help you get peeled in 21 days!

Overview | Nutrition & Supplements | Workout A | Workout B | Rest

Your legs carry you everywhere you go, to morning briefings and power lunches across town. You need a strong lower body so you can chase down your kids Saturday afternoon or stand through a 3-hour presentation by Mr. Monotone.

This 21-day trainer shocks your body into immediate change. This is not for the faint of heart.

This is for people with some experience who need a little extra help getting dialed in for that cruise in June, the summer season of skin, or the wedding that's right around the corner.

The Bizzy Diet: Workout B

Watch The Video - 05:57




This is an intense 3 weeks, littered with fast-paced, high-rep exercises and buffered by before-and-after HIIT cardiovascular training. Get ready, folks! You may think you're too busy, but your body can take more than you think. These three weeks begin a lifetime of change, if you commit.

Schedule. Track. Succeed.

The Workout

Workout B: Lower Body + Cardio

Note: The entire workout is performed without rest.

Overview | Nutrition & Supplements | Workout A | Workout B | Rest


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About The Author

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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lashawn2001

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lashawn2001

Thinking bout trying this program seems like its a real good to the point and wont take long in the gym! Especially since I will be in the gym at mid-night!

May 1, 2012 3:54pm | report
 
Spawn8214

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Spawn8214

I would recommend the workout, but I would suggest a better diet. This diet is more of a "starving yourself" diet. There are great articles about fat loss diets (I love carb cycling for fat loss) that you can find on BB.com

Nov 28, 2012 10:14pm | report
Cootason

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Cootason

Looks like an awesome program combined with my already stocked pre workout protein drinks. def going to try this out.. you could possibly substitute the cardio for the spin / rpm classes during the week but meh looks so enjoyable ill give it a shot

Jun 29, 2013 6:42pm | report
gillespi005

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gillespi005

I get that this is supposed to be a quick cut to look better, so why not focus on another multi joint lower body ex rather than calves? They arent gonna do much in three weeks except hold you back if they are overused.

May 4, 2012 6:35pm | report
 
Nappy31

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Nappy31

Most likely utilizes calf raises in order to give the bigger muscles a small rest before hitting them again...Im pretty sure any active persons calves wont be being overused by doing 20reps 4x

May 5, 2012 7:21pm | report
jmartin37

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jmartin37

u should just super set the dumbbell lunges with calf raises by coming up your toes after coming up from the lunge, then do leg presses for more development in the quads...

May 5, 2012 8:30am | report
 
Vega064

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Vega064

Not too sure if everyone at BB.com is on the same page when it comes to making these workouts? In the video it shows Bodyweight squats , then when he does the exercise he is doing barbell squats? I find this trend on the workout A as well...

May 5, 2012 7:36pm | report
 
erbimages

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erbimages

It says next to the reps that advance lifters can add weight ;)

May 6, 2012 10:39am | report
AdonisSMU

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AdonisSMU

You have to read the article.

Sep 1, 2012 9:10pm | report
smberrios68

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smberrios68

I may use this Bizzy Workout to change things up with my current workout plan (Felicia Romero's Muscle Building Workout) only because I want to trick my body a bit with the upper/lower body switch days and also because the rest days are the same, which I like better! Except on rest days, since I am already going to be doing the cardio, I may just use one of those days with a 1 hr cardio on the elliptical =)

May 6, 2012 6:36pm | report
 
Justdream

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Justdream


This is idiotic. if I see anyone jumping on and off the treadmill and doing weightless squats I'll know why haha.

May 7, 2012 2:58am | report
 
philipmeehan

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philipmeehan

whats dumb about it? On/Off treadmill is basically a 60/120 and works wonders and weightless squats help out alot with core/stability. I do pistol squats all the time and my balance is better because of them

May 8, 2012 3:26pm | report
damionP

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damionP

lmao hahaha

May 9, 2012 1:27pm | report
Ng4244

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Ng4244

It's only bodyweight if you can't add weight. Most people could use weight and should use weight

Jun 1, 2012 11:42pm | report
AdonisSMU

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AdonisSMU

I dont' see anything wrong with it. At first it sounded crazy to me until I actually did it. After today I really feel like I can do this and it will be challenging at the same time.

Sep 1, 2012 9:11pm | report
davekolar

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davekolar

Whos jumping on & off treadmills?? your on the thing for 20 mins & then another ten???

Sep 24, 2012 9:39am | report
smokinJD

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smokinJD

Well, me and my wife started this program last night, and have to say that we love the intensity. Really hope we can shock the body ;-)

May 15, 2012 1:56am | report
 
aztalat

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aztalat

Are the speeds on the treadmill mph or kph?

May 19, 2012 1:31am | report
 
Ng4244

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Ng4244

In the united states its always gonna be mph

Jun 1, 2012 11:44pm | report
jack-theman

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jack-theman

Starting the program as soon as everything get here, i have a b-day beach party in a month so im hopeing it gives me some sort of result!

May 22, 2012 6:51pm | report
 
SINSUAL13

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SINSUAL13

Started Day 1 yesterday....hardest workout i have ever done, even sweat more than i did at any of the 3 hour zumbathon's i have ever done. Doing the Diet but not taking the supplements and def see pounds lost even after just one day!!!

Jun 5, 2012 10:39am | report
 
bumlinger

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bumlinger

Finished the 3 weeks last week, but decided to go on for another week. Have to say I've never actually sweat as much on or off the threadmill. Feeling the sweat pouring down my face, arms, legs, back while doing weights is totally new. I'm impressed. obviously this level of working out wouldn't be sustainable full time, but I'll definitely be taking a few lessons from this workout and incorporating them into future ones.

Jun 7, 2012 3:47pm | report
 
emanuelahmed

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emanuelahmed

results man! tell us about the results! did you lost weight? muscle? got ripped? we need to know :D

Jun 13, 2012 4:10am | report
cfroehlich

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cfroehlich

I just purchased the supplements going to start the program tomorrow. Can't wait!

Jun 10, 2012 7:58pm | report
 
emanuelahmed

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emanuelahmed

I have done workout B yesterday and OMFG!
I took the lesson from workout A on monday, you can see my post on workout A.
I started with the bike today, my quads where sore still from the HIIT on monday, after squats with just the bar, so i have done 30 reps easy.
done the lunges, the calves but the crunches are impossible to do! 100 e a row! what a burning sensation! i can only get 80.
went to round 2 and i got more weight on the squat but less on the lunges, calft raises as normal, crunches again.
then went for a run at about 10 km for 5m and then 15km for 1m, the 14km for a minute, then 13 then 12 then 11km on last minute! i could barely walk!
Done everything again!
Today my abs are killing me! I am heading out from here to the gym! Day 3!

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Jun 13, 2012 6:54am | report
 
Showing 1 - 25 of 94 Comments

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