Full body workouts are the easiest way to work out and lose your mom bod in a time effective way. New nap time routine? Or just waking up 40 minutes early will give you plenty of time to get this workout in and feel energized for the whole day, whatever that may bring. Learn about the benefits of full body workouts here.
The good news is that this workout does not need to be performed daily. In fact, this should only be done 3 maybe 4 times a week. Make sure you leave a full 24-hour rest period in between days of doing this workout. Other than the required rest days this workout is safe to do multiple times a week as long as your cleared for exercise from your doctor. I am a certified personal trainer and created this workout with busy moms in mind. Learn more about recovery from weightlifting here.
This routine makes is easy to hit all the muscle groups 3 times a week to achieve maximum gains in as little time as possible. Hello win for mom. And I am right there with you. I am a busy homeschool mom of three and my youngest is still a toddler. We have a social life that I value so my life revolving around a strict gym schedule is not realistic in this season. And that’s okay. Maybe your there too? Give this 30-minute workout a try only three days a week for a month and see if you get any results. I bet you will!
Equipment used: An exercise mat, (yoga mat)
30-minute Full body Workout
Stretch before starting, try a hip flexor hold for 30 seconds both sides
Clam shells: 10-15 x 2
Arm circles: 10-15 both directions
Resistance band pull apart in front and over head: 10 each
Push ups: 10 x 3 rest (45 seconds to 1 minute rest in between sets)
Triceps pushups: 10 x 3 (45 seconds to 1 minute rest in between sets)
Wall sit: 30 seconds- 1 minute
Super set #1: (This just means do the next two exercises back-to-back) rows and lunges
Dumbell row: 8- 15
Lunges: 6-12 each side
Repeat 3 times
Superset #2: RDL and Curls
Romanian Deadlifts RDL: 8-15
Bicep curls: 8- 15
Repeat 3 times
Inner thigh hip abduction: 10- 15 x 3 (Both sides)
Dead bugs: 20 total or 10 each side x 3
Optional: arms stretch while resting in between sets, this helps ensure your stretching while saving time
Bridge Hold: Core focused Make sure to squeeze your core tight or suck in your stomach and hold for 30 seconds then come back down and release x 2
Final stretches: DON’T SKIP THIS Stretching post workout while your body is warm is the best time to work on flexibility. You can read more about the benefits of stretching here.
Pigeon stretch: 30 seconds both sides
Down dog with optional foot peddles: 30 seconds- 1 minute
Foreward Fold: 30 seconds- 1 minute
Flatback hold: 30 seconds- 1 minute
Arms straight out to stretch: 30 seconds- 1 minute
Wrist stretch: 30 seconds- 1 minute both sides
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