45 min workout for busy parents:
2–3 days/week. Get strong. No wasted time.
3–4 sets each exercise, 6–12 reps.
First set is a warm up, performing 12 reps. Increase weight on your following sets.
1️⃣ Squat/leg press variation.
2️⃣ Bench Press or press up variation
3️⃣ Rowing variation
4️⃣ Overhead Press variation.
5️⃣ Pull down or pull up variation
6️⃣ Hip Thrust OR RDL variation
7️⃣Core variation.
Example:
Hack squat
Incline dumbell press
Seated cable row
Dumbbell shoulder press seated
Close grip pulldown
Barbell RDL
Cable crunches
Create two full body programs based on the above layout, and simply alternate between the two.
Log book every session.
Progressive Overload Rule:
Progressive Overload refers to either:
a) an increase in weight.
b) an increase in reps.
c) a combination of a & b.
Performed under the same conditions that previously applied to the set in question.
The most stimulating repetitions you can perform(for muscle building)are the ones that are closer to failure.
However, as you progress, if you don’t add weight/reps, you will begin to perform LESS of these ‘close to failure’ reps.
As you begin to reach failure on a set, your brain recruits the required amount of muscle fibres to complete the set.
The largest reserve of fibres are reserved for the final rep of the set.
This is why the last few reps of a set (typically 3-5) are THE most effective reps.
This is one of the reasons why sticking on the same sets, reps, and weight does not work.
Progressive Overload can also show that your training is effective and is working!
Start at low end of the reps range.
Add 1 rep each session until you hit the max rep range.
Increase weight slightly and reset reps.
Why It Works:
✅ Hits all major muscle groups
✅ Minimal time commitment
✅ Scales for any fitness level
✅ Can be done in any gym.
If you have any questions, or you feel stuck with your progress, give me a shout.
Tristan ‘simple but not easy’ Buttle.
P.S. – To read more about why most programs aimed at busy adults are rubbish click HERE.
P.P.S – If you do try this 45 min workout for busy parents let me know how you get on!