Quick 30-Minute Workout for Busy Professionals

Program Introduction

Hello! I'm Yoon Dong-hyun, who runs 'YouTube Dongyun'. My previous B2B program and TW Office Worker 2-Day Program launched on GymWork have received great feedback and recognition from many trainers and fitness enthusiasts.

Workout Structure

I've created a 30-minute program focused on improving the big three lifts, designed for office workers who don't have much time to exercise.

Main Compound Lifts

• Squat
• Bench Press
• Deadlift

Volume Work

• Bench Press (for volume)
• Bench Machine
• Romanian Deadlift
• Leg Press
• Vertical Pull
• Horizontal Pull
• OHP
• Biceps/Triceps Superset

Additional Exercises

If you have time remaining after completing the main workout, randomly choose one of these:

• Hanging Leg Raises
• Back Extension
• Side Plank

Coach Credentials

• Physical Therapy Major
• Squat Bible Reviewer
• Running YouTube channel 'Dongyun' for Strength and Hypertrophy
• Raw OHP 120KG(+α)
• KACEP (Exercise Specialist)
• NSCA CSCS, NSCA TSAC-F