A Busy Girl's Guide to Health & Fitness
Calling all Busy Girls, we hear you!
We know what it’s like to find time to balance daily movement, nutrition, work commitments, a social life, and self-care, which is why we’ve created our Busy Girl Workouts Program. This 6 Week Program is here to help you get results without spending hours in the gym or the kitchen. So, don't let your busy schedule stop you from achieving your goals!
Keep reading as we dive in and explore the benefits and features this Program has to offer.
Who is Busy Girl Workouts for?
✓ You want to get results without spending hours in the gym or kitchen.✓ You struggle to complete your workouts in a busy gym.
✓ You want to achieve a full body transformation with a focus on the lower body and core.
✓ You don't have hours to train and are looking for effective 30-45 minute workouts.
✓ You prefer minimal equipment workouts.
Paired with our proven approach to nutrition, you'll receive access to customisable Meal Guides created for your individual calorie and macro targets as well as a library of 1200+ easy and delicious recipes to enjoy and much more.
Get ready to join Coach Rachel Dillon and embark on a new experience in Level 2 with Strength Training and Pilates combined - the ultimate training duo!
Our Busy Girls Workouts Program is available to join with weekly intakes commencing every Monday. For our Platinum Members, Busy Girl Workouts Level 1 and Level 2 can be accessed in your MWU App via the Program Switcher. And as this is a Program, it will be available any time throughout the year! 📲
What can you achieve with Busy Girl Workouts?
Busy girls love progress…and that’s what this Program is here to create!
By completing Busy Girl Workouts, you can expect to:
✓ Achieve a full body transformation, primarily targeting your lower body and core.✓ Discover a balanced approach to healthy eating with our convenient & nutritious meal guides.
✓ Create new, positive habits that fit into your busy schedule.
Our team of accredited Dietitians has also created Meal Guides designed specifically for the Busy Girl. These Meal Guides are made up of healthy, delicious meals that require minimal cooking time, to make achieving your goals easy and convenient.
How is Level 2 different from Level 1?
If you have completed Busy Girl Workouts Level 1, here are the differences you might notice in Level 2:
✓ Level 2 is a mild progression of Level 1
✓ Pilates Classes have been incorporated so you can follow exactly how Rachel Dillon trains.
✓ For the first time in MWU history, we've incorporated your Pilates workouts straight from our On-Demand Pilates Section directly into your workout planner.
✓ The Lower Body Workouts throughout this Program have been inspired by our Build-a-Booty Program. You can expect the Build-a-Booty workouts you know and love but express.
What Type of Training can I expect?
Our Busy Girl Workouts Program is best suited to intermediate trainers.
As always, as part of this Program, you will also have access to exercise swaps and step-by-step instructions if you find it too challenging.
In this Program, you will enjoy a combination of:
✓ Weighted Glute Sessions & Sculpting Finishers✓ High-Intensity Weighted Circuits
✓ Upper Body Weighted Workouts
✓ Low-Intensity Cardio options
✓ Full Body Pilates Classes
✓ Core Finishers
Each workout in this Program takes approximately 30-45 minutes to complete.
➡️ In Level 1, you will have the option to select between 3, 4, or 5 training days per week.
➡️ In Level 2, you will have the option to select between 4, 5, or 6 training days per week.
But don’t forget, the Workout Planner in your MWU App is completely customisable to be able to suit your needs. Let’s take a closer look at the training split:
Busy Girl Workouts Level 1 is divided into three, 2-week blocks, designed to help you achieve maximum results.
Weeks 1 & 2: During the first two weeks, we will introduce you to Full Body HIRT Circuits, which consist of full-body EMOM workouts designed to raise your heart rate. The main objective of this workout is to complete the exercises as quickly as possible, allowing for longer rest periods. You can expect HIIT Cardio workouts, as well as core strength and stability exercises aimed to improve your core strength. Additionally, on Saturdays, we will incorporate the 5x5 training method, involving 5 sets of 5 reps to progressively increase the weight with each set.
Weeks 3 & 4: As we progress into weeks 3 and 4, the intensity will increase during our Full Body HIRT Circuits. You can expect to encounter a wider range of equipment, including barbells, booty bands, and dumbbells. We will also introduce the drop set method, where the weight will be decreased with each set to further challenge your muscles.
Weeks 5 & 6: By the time we reach weeks 5 and 6, you should have a solid understanding of the workouts and the most effective approach to tackling them. Monday's session will be particularly high in intensity, pushing you to work as quickly as possible to allow for more recovery time. The exercises will include plate overhead squats which will require a lot of core strength, burpee box jumps to increase your heart rate, and barbell box squats. Additionally, we will introduce a new training intensity technique known as the pyramid set method. A Pyramid Set is a method where you will increase your weight and decrease your reps with each new set. Furthermore, you will encounter the AMRAP protocol, where the goal is to complete as many rounds as possible within a given time frame.
Busy Girl Workouts Level 2 is also divided into three, 2-week blocks, designed to help you achieve maximum results.
Weeks 1 & 2: These initial weeks serve as an introduction to Busy Girl Workouts Level 2 and you'll find we've drawn inspiration from our highly popular Build-a-Booty Glute Workouts. During this phase, the focus lies on utilising minimal equipment options, with Pilates classes designed to seamlessly integrate into Rach's preferred weighted sessions. You can expect to see EMOMs (Every Minute on the Minute) as part of the upper body session.
Weeks 3 & 4: It's time to turn up the intensity in weeks 3 & 4 with new training methods! In these weeks, we introduce the hip thrust 5x5 method, which you might remember from our Build-a-Booty Challenge. Additionally, isolated challenges incorporating ankle weights are included and become more challenging in these two weeks. Finally, the upper body weighted sessions increase in intensity, prompting you to work at a faster pace for increased rest time.
Weeks 5 & 6: Here is where we really turn the intensity up - by now you should feel confident having already mastered the fundamental aspects of this Program and become familiar with the methods already used. You'll notice MWU Coach Lisa turns up the heat in Pilates, offering you an even greater challenge.
Hear from the MWU community!
Let’s take a look at some of our MWU Community members who share their experience with our Busy Girl Workouts, and why they love them so much 😍
✨ Emillee says:
“The biggest win for me is the fact the workouts have been SO achievable to add to my busy world, I have 4 kids & run a busy life so to find something that fits in so well to my world & also helps me kick goals is insane! I am so happy!
Feeling more organized, more energized, less stressed about getting movement in & also getting stronger!
All in all, this program has been the best decision I made & although most sessions are 30-40mins for me, I’m smashing goals, setting PBs & I can’t wait to begin my next round!!!”
✨ Destiny says:
“I absolutely LOVE the Busy Girl Workouts! This program helped me stay committed to my fitness journey even when I was working 12-hour days. The pyramid sets and the 5x5 helped me lift way heavier than I ever have! It also taught me the mental aspect of lifting. I would always avoid heavy weight because I was scared I couldn’t do it and this program taught me to trust myself and trust my strength. I learned that having to back off weight isn’t a failure, but a challenge.
I absolutely love Busy Girl Workouts because it has allowed me to do it all and not sell myself short. I have become comfortable listening to my body and learning what actually works for me. Honestly, 10/10 would extremely recommend it. It has really changed my life.”
✨ Therese says:
“I didn’t have any gym close to me. So I did all my workouts in my apartment with a water bottle as dumbbells on my yoga mat. The workout was easy to do without any gym material, and it was sweaty.
These 6 weeks mean so much to me. My journey has just begun but I have learned 3 really important things already:
1️⃣ Surround yourself with the right people. The Move With Us community gives that little extra every single day. Accept all the help you can get and bring out the best in you.
2️⃣ Don’t expect success without putting in any effort. You will learn something new every day, and changes take time. Stay consistent is key number 1.
3️⃣ Stop waiting for the perfect moment. It will never come. Start today, push yourself and you will thank yourself later.”
Want to know more?
We answer the commonly asked questions below:
When can I join Busy Girl Workouts - Level 2?
Level 2 is now available to join - sign up here! 📲
As this is a Program, you will have immediate access and be able to set your start date to the current week to start right away. Our Busy Girl Workouts Program will have weekly intakes commencing each Monday throughout the year.
As soon as you confirm your order, you will receive instructions via email on how to access our MWU App and begin preparing for Day 1. You’ll enjoy 12 weeks of full App access if you choose to join this Program separately, or alternatively, explore our Membership options for 12 months App access. For a step-by-step guide to get started please click here.
Is this Program included in the Platinum Membership?
Yes! When you sign up for our Annual Platinum Membership, you receive access to ALL available MWU Programs and Levels for 12 months, as well as access to ALL upcoming Challenges launched in the next 12 months.
For our Platinum Members, you'll be able to access the Busy Girl Workouts Level 2 via the Program Switcher in your MWU App when App access is live.
1️⃣ Simply click on your Profile pic to open up your App menu2️⃣ Select your current Program
3️⃣ Click on the ‘Programs’ tab to view all current available Programs
4️⃣ Select the Busy Girl Workouts Level 2 Program
5️⃣ Choose your preferred start date
6️⃣ Complete your onboarding questionnaire
What training experience is required?
Our Busy Girl Workouts Program is best suited to intermediate trainers.
As always, as part of this Program, you will also have access to exercise swaps and step-by-step instructions if you find it too challenging.
Does this Program include Home & Gym options?
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon at the top of your screen in the Workouts tab.
What equipment do I need?
A standard gym should provide all equipment required to complete gym workouts.
If you're completing Busy Girl Workouts Level 1 from home, you'll need:
✓A set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
✓A bench or sturdy piece of furniture
✓Resistance bands
✓Power bands
✓Booty/Cotton Bands
✓Ankle Weights
✓A skipping rope
✓An exercise ball
✓A yoga mat
If you're completing Busy Girl Workouts Level 2 from home, you'll need:
✓ Set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)✓ Bench or sturdy piece of furniture
✓ Booty/Cotton bands
✓ Exercise ball
✓ Skipping rope
✓ Yoga mat
✓ Ankle Weights
✓ Weight plate
✓ Pilates ball
Which Nutrition Goal should I choose with Busy Girl Workouts?
For our Busy Girl Workouts, we have designed quick and efficient workouts to sculpt your body and achieve a full body transformation! We understand that each person's fitness goals are unique, so it's essential to choose a nutrition goal that aligns with what you want to achieve.
Let's explore your goal options:
Muscle Gain: This is the recommended goal for those seeking to build lean muscle mass effectively. We give you a calorie surplus to provide your body with the energy it needs to excel in your workouts and promote muscle growth. Find yourself having more energy than usual when you select muscle gain! During this phase, it's also normal to experience a slight increase in body fat percentage, which is a natural part of the process.
Maintenance: If you want to focus on enhancing your strength without entering a surplus just yet, the maintenance goal is a great choice! You'll maintain a steady calorie intake to support your workouts and make progress in your strength training whilst avoiding weight fluctuations.
Both: This goal combines a minor calorie deficit with the aim of steady weight loss and muscle preservation. While challenging, it's possible to achieve fat loss and muscle growth simultaneously, but most commonly for beginners or those returning to weight training after a break!
Lose Body Fat: For those primarily focused on overall weight loss, this goal involves a significant calorie deficit. Our Busy Girl Workouts are thoughtfully designed to fit into your busy lifestyle, enabling you to achieve your weight loss goals without devoting excessive hours to the gym or in the kitchen. Consistency in nutrition plays a crucial role in achieving weight loss, and that's where our Meal Guides and Busy Girl recipes come to the rescue. We've taken care of all the hard work for you, making your weight loss journey smoother and more enjoyable than ever!
Remember, whichever goal you choose, our Busy Girl Workouts Program will support you in achieving your desired results and embracing a healthier, fitter lifestyle. Let's get started on your journey to a stronger, more confident you!
Join today and unlock the transformative power of quick, effective workouts tailored for busy girls like you.
If you have any further questions about our Busy Girl Workouts Program, please don’t hesitate to reach out to us at info@movewithus.com 📧 or click the chat button to talk to our friendly Team today →
Our MWU Team is always here to help keep you accountable, and provide you with all the support and guidance that you need to succeed ❤️
