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: 5:57

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.

Download the men's MusclePharm BIZZY DIET 21-Day Fitness Plan in one easy to use E-book! Go Now!

Download the women's MusclePharm BIZZY DIET 21-Day Fitness Plan in one easy to use E-book! Go Now!

The Workout

Workout B: Lower Body + Cardio
Note: The entire workout is performed without rest.

Cardio Intervals 1: 20 min total
1

HIIT Intervals

1 min walk, 1 min run, repeat for 20 min, no rest
HIIT Intervals HIIT Intervals
Apply to whatever you have available: bike, elliptical, etc.

Weighlifting Circuit: 2 rounds
2

Bodyweight Squat

20-30 reps; advanced lifters can add weight
Bodyweight Squat Bodyweight Squat
3

Dumbbell Lunges

15 reps, per side
Dumbbell Lunges Dumbbell Lunges
4
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise
5

Crunches

30-50 reps
Crunches Crunches
6
Crunches - Elbows to Knees Crunches - Elbows to Knees

Cardio Intervals 2: 10 min
7

Jogging-Treadmill

5 min steady state, 5 min high intensity
Jogging-Treadmill Jogging-Treadmill

Weighlifting Circuit: 2 rounds
8

Bodyweight Squat

20-30 reps; advanced lifters can add weight
Bodyweight Squat Bodyweight Squat
9

Dumbbell Lunges

15 reps, per side
Dumbbell Lunges Dumbbell Lunges
10
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise
11

Crunches

30-50 reps
Crunches Crunches
12
Crunches - Elbows to Knees Crunches - Elbows to Knees

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