45-Min Full-Body 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:

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. 

Any questions, give me a shout.

Tristan ‘simple but not easy’ Buttle.