IN THIS POST

As a busy mom, your to-do list could stretch around the block (and then some).

So, how in the world are you supposed to find time to workout?! 

You keep reading because in this post I’ll be providing you with a quick home workout routine that you can fit into even the most hectic of schedules.

All it takes is just 30 minutes three times a week and a pair of dumbbells.

Your downloadable workout plan also comes with nutrition and cardio (these are both SUPER important) guidelines so you’ll have a well-rounded routine to reach your fitness goals!

What kind of workouts will I be doing?

This is a strength training workout routine so let me talk for a second about the benefits of strength training.

1.) It’s KEY to building and retaining muscle. 

The more muscle you have, the more fat you’ll lose. 

And having muscle is the only way to achieve that leaner, more toned, and defined physique you’re after.

2.) Strength training improves bone density. 

This is especially important for women, considering you have a significantly higher chance of developing osteoporosis than men.

3.) Strength training enables you to maintain your independence as you age. 

You’ll have the muscle and strength to stay active later on in life, which means keeping any weight you lose off.

4.) It does wonders for building self-confidence and discipline. 

When you give your workouts your all and commit to a strength training routine, it lets you know, “Yeah, I can push through  challenges and tough situations if I just put my mind to it.” 

You build a strong mindset that’s unbreakable!

Workout schedule

You’ll be working out 3 days a week on this workout plan.

You’ll have one lower body, one upper body day, and then a total body day.

Here’s an example workout schedule (FYI, you don’t have to pick the same days I have):

• Monday: Lower body workout
• Tuesday: Rest day
• Wednesday: Upper body workout
• Thursday: Rest day
• Friday: Total body workout
• Saturday: Rest day
• Sunday: Rest day

One thing to make note of—

You need to have at least one full day of rest before your total body workout for the week.

For example, let’s say you perform your upper body workout on Thursday.

You’d have to wait until Saturday (at the earliest) to go through your total body workout.

Below, you’ll find the different exercises you’ll be performing broken out by day, as well as exercise video tutorials on how to perform each exercise with proper form.

The ultimate workout plan for busy moms

Lower body workout:

• 1.) Half rep into full goblet squat: 3 sets x 6-8 reps
• 2.) Forward lunges (each leg): 3 sets x 8-10 reps
• 3A.) Romanian deadlift: 3 sets x 8-10 reps
• 3B.) Weighted glute bridge: 3 sets x 12-15 reps

Upper body workout:

• 1A.) Push-ups: 3 sets x 10-12 reps
• 1B.) Back row: 3 sets x 8-10 reps
• 2.) Kneeling Arnold press: 3 sets x 8-10 reps
• 3A.) Supinated bicep curl: 2 sets x 10-12 reps
• 3B.) Overhead tricep extension: 2 sets x 10-12 reps

Total body workout: 

• 1A.) Pause goblet squat: 3 sets x 8-10 reps
• 1B.) Push-ups: 3 sets x 10-12 reps
• 2A.) Reverse lunges: 2 sets x 8-10 reps
• 2B.) Kneeling shoulder press: 2 sets x 8-10 reps
• 3.) Hammer curl: 2 sets x 10-12 reps

Rest time between sets: 2 minutes.

I know you probably feel like you’re working hard and producing great results when you’re all sweaty and your lungs are on fire but neither of those indicate you’ve had a good workout. 

You have good workouts when you lift as heavy as you possibly can (aka apply progressive overload) given the exercise.

*** If you see a number followed by a letter (I.e. 1A and 1B) this is what’s called a “superset.” A superset means performing a set of each exercise before taking a rest. For example, in upper body workout A, you would perform a set of push-ups and then immediately go into a set of back row. You rest once you’ve done a set of each exercise. ***

Lower body workout

1A.) Half rep into full goblet squat

Instead of performing a traditional goblet squat where you’re going down then right back up, you’re adding a half rep in.

So one rep will look like this:

Go all the way down, come halfway back up, go all the way down, come all the way back up.

This increases time under tension (TUT), which helps you build more muscle and strength.

I mentioned this before but:

A.) Muscle = more fat loss

B.) That toned look you’re after? It requires muscle.

To perform this exercise, place your feet roughly shoulder-width apart or slightly outside that.

Your toes should be pointed outward slightly as well.

You can approach goblet squats a number of different ways depending on the specific muscles you want to target:

• If you lean your torso forward slightly (make sure to round your back, you’ll hit more glutes.
• Keeping your chest upright hits more quads. By the way, it’s okay if your knees come over your toes.
• A wider stance will help target inner thighs 

Sometimes, squat depth can be an issue for people so don’t worry if it is for you.

Try some of the following if you’re struggling to get good squat depth:

• Elevate your heels 
• Have a wider stance while squatting and point your toes out a little more
• Work on your ankle/hip mobility

2.) Forward lunges

Balance can be tricky for some when doing lunges so here’s a little hack to help you out with that.

Rather than stepping straight out in front of you, step forward and a little out to the side.

Make note of this:

• Smaller lunge steps = more quad activation.
• Larger lunge steps and a slight forward lean = more glute activation. 

3A.) Romanian deadlift (RDLs)

Here are a few form tips for RDLs:

• Keep your chin tucked and spine in a neutral position as you lower the weight down.
• Instead of dropping the weight straight down, imagine you’re trying to close a door behind you with your butt. This will help you maintain a neutral spine.
• Tilt the weight out at around a 30-degree angle and keep it as close to your legs as possible.
• Once you feel a stretch in your hamstrings/glutes, come back up to the starting position. Going alllll the way down to the floor isn’t necessary and will likely make you break form.
• Straighter legs = more hamstring work. More bend in your knees = targeting more glutes.

3B.) Weighted glute bridge

You’re not going for speed here.

Take things nice and slow and really focus on squeezing your glutes at the top of the movement.

Once you are at the top, you should be able to draw a straight line from your shoulders all the way up to your knees.

If you’re able to do that, it means you’ve avoided overextending your back (which is something you definitely don’t want). 

Upper body workout

1A.) Push-ups

You won’t find a better no-equipment upper body exercise to build muscle and strength than push-ups.

Here are some notes on proper push-up form:

• Make sure your butt isn’t sticking up in the air.
• Brace your core. A cue for this is to pretend someone’s about to punch you in the stomach and like you want to squeeze a piece of paper between your butt cheeks.
• Your hands should be shoulder-width apart or slightly outside that. 
• Your wrists should be directly below your shoulders.

Unable to perform traditional push-ups from the ground?

Don’t stress!

Here are a few less challenging variations for you to try:

2B.) Back row

Hinge at the hips and keep your spine neutral.

To keep the emphasis on the lats (the primary muscle you want to work with this movement) pretend your hands are like hooks and pull through your elbows.

Keep the weight as close to the side of your body as possible.

3.) Kneeling Arnold press

The Arnold press primarily works your front shoulders but it also works your side and rear shoulder muscles as well. 

When performing this exercise, keep your core tight to avoid arching your back.

At the bottom of the movement, you’re twisting your arms and wrists inside so that your forearms are parallel to each other.

You’ll then rotate your wrists and arms back out to a traditional shoulder press position and press the weight up. 

4A.) Supinated bicep curl

This is your traditional bicep curl.

Curl the weight up with palms facing you, making sure to squeeze at the top to get a good muscle contraction. 

Slowly lower the weight back down to the starting position.

To prevent swinging or use of momentum, you can place your back up against a wall.

4B.) Overhead tricep extension

Maintaining proper form with this exercise means keeping a tight core. 

This will prevent your back from arching.

Really feel the stretch in your triceps at the bottom of the movement before pressing the weight up.

Total body workout

1A.) Pause goblet squat

This is your traditional goblet squat, except you’re adding a pause at the bottom to increase time under tension (TUT).

Again, TUT helps you get more out of your workouts in terms of building muscle and strength.

Muscle = more fat loss and definition in your physique. 

1B.) Push-ups

*** See upper body workout for correct form ***

2A.) Reverse lunges

The further you step back, the more you’ll target your glutes.

Having a slight forward lean will also place more of an emphasis on your glutes.

For balance, do the same thing I recommended with forward lunges, except you’re going to be doing this backward.

Instead of stepping straight back, step back and a little out to the side.

2B.) Kneeling shoulder press

This primarily works your front shoulders.

Keep your core tight to prevent arching your back.

Don’t flare out your arms at a 90-degree angle. 

Your arms should be at about a 45-degree angle as you press the weight up.

3.) Hammer curl

Instead of curling with your palms facing you, you curl up with a neutral grip.

Focus on squeeeezing your biceps and getting a good muscle contraction at the top of the movement.

Then, slowly lower the weight back down to the starting position.