With the MOVE Challenge—Busy Girl Sculpt, you can choose between a 4, 5, or 6-day training split; however, the default training split will appear as 6 days!
Please see Weeks 1 & 2 training splits below:
6 Days
Monday: Booty Sculpt
Tuesday: Full Body Sculpt
Wednesday: HIIT Cardio & Core Sculpt
Thursday: Full Body Sculpt
Friday: LISS Cardio or R&R
Saturday: Lower Body Sculpt
Sunday: Rest & Recovery
5 Days
Monday: Booty Sculpt
Tuesday: Full Body Sculpt
Wednesday: HIIT Cardio & Core Sculpt
Thursday: Full Body Sculpt
Friday: Rest & Recovery
Saturday: Lower Body Sculpt
Sunday: Rest & Recovery
4 Days
Monday: Booty Sculpt
Tuesday: Rest & Recovery
Wednesday: HIIT Cardio & Core Sculpt
Thursday: Full Body Sculpt
Friday: Rest & Recovery
Saturday: Lower Body Sculpt
Sunday: Rest & Recovery
Training Style Explained
Weeks 1 & 2:
The focus in these first two weeks is on foundational strength and intensity. Workouts use the 5x5 method to emphasize strength progression, especially targeting glute strength. Expect circuits that keep intensity high, combining EMOM and interval formats for a full-body challenge that elevates your heart rate and builds muscular endurance.
Weeks 3 & 4:
Building on the foundations, these weeks introduce the Wave Loading x Drop Set method. This advanced technique uses progressively heavier weights in the first set of each wave, followed by drop sets to enhance both endurance and strength. The structure continues to challenge your limits, helping you adapt to higher loads and pushing you to lift heavier with each new wave.
Weeks 5 & 6:
In the final phase, we introduce the Pyramid Set Technique, where reps decrease as weight increases, challenging muscles to handle progressively heavier loads. This phase also includes an AMRAP (As Many Rounds As Possible) session, pushing endurance and testing your limits within a set time frame. The combination of volume and intensity will leave you feeling strong and accomplished as you complete the challenge.