The BTN Program

BTN Fitness is designed for busy people. It’s designed for tired parents, weary road warriors, and Zoomed out desk jockeys. It’s designed for people that want to enjoy life’s pleasures — be it booze, BBQ, or lazy Sundays — but also want to look a little better naked.

The program is designed to be simple and accessible; gradual not grueling. It’s designed to fit your schedule and become a daily habit rather than a daily chore.

So give the endless scrolling a break and instead use your screen to get lean with BTN Fitness.

Principles

  • Commit to consistency.

  • Maximize fat burning through lean muscle building.

  • Gradual, not grueling.

  • Accessible, manageable, and sustainable workouts for moderate fitness levels.

Program

  • Total body strength training, hitting all muscle groups with over 75 unique exercises spread across 10 workouts.

  • Medium-Intensity Interval Training:

    • 30 seconds on, 20 seconds off

    • 10 exercises in each round

  • Choose Your Time:

    • ~9 Minutes (1 Round)

    • ~17 Minutes (2 Rounds)

    • ~25 Minutes (3 Rounds)

    • ~34 Minutes (4 Rounds)

  • GOAL: Hit 5 out of 7 Days EVERY week.

Equipment

  • Garage, living room, basement, den, champagne room, etc.

  • Adjustable flat bench (useful but not required).

  • Minimal dumbbells and/or kettlebells.

  • Interval timer (e.g., watch or app).

The BTN program is a physical practice that requires strength, flexibility, and balance.

Please consult with a healthcare professional before starting any new fitness programs, including BTN.