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The Busy Man’s Full Body 30 Minute Workout

Never know what to do when you’re in the gym?

Try this full body, 30m workout to build muscle and work capacity with just DBs and a bench.

It’s only 30 minutes if you can avoid the beautiful front desk girl at the gym.

This is a format I’ve used with hundreds of clients who are short on time.

For my clients who are mostly business owners, realtors, or otherwise have their hands full with work… it can’t be beat.

And this video I posted will talk you through exactly how to pull it off.


I. First Circuit:

A. Goblet squats

B. Bench press

C. Single-arm rows

Rest for 60-120 seconds, repeat 3x

After you’ve gone through this circuit three times, move on to the second.

II. Second Circuit:

A. Split squats

B. Push-ups

C. Bent-over rows

Rest for 60-120 seconds, repeat 3x

After you’ve gone through this circuit three times, move on to the third.

III. Gun Run:

A. Hammer curls

B. Dumbbell skull crushers

Rest for 60 seconds, repeat 2x.

That’s it! You’ve finished the workout.

Have a bit of extra time?

(Optional) Core Work:

Pick one:

      • Weighted crunches
      • Sit-ups
      • AB roll outs
      • Candlesticks
      • Hanging leg raises


Select weights that challenge you in the 10-20 rep range and gradually increase the weight over time.

Keep track of your reps and weights to track progress.

If you don’t know how to do any of these exercises, or if you’re not 100% clear, be sure to watch the video above for a short demo.

Hey! I'm Matteo Marra

Owner/Head Coach at Marra Strength. 

I believe “getting in shape” is really just a set of skills that can be learned and utilized to upgrade your life. 

Using this concept, i’ve helped hundreds of busy guys look and feel amazing shirtless by teaching them how to master the skills of dieting for fat loss and training for muscle growth.

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