The Mombod Fitness
Strength & ConditioningOur program focuses on strength & conditioning with workouts that should only take you 30-40 minutes! Workouts consist of strength movements such as squats, lunges, push ups and full body circuits for conditioning. You will be sent 4 workouts per a week, including exercise demos. This program is perfect for busy moms who want to break a sweat and get stronger.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Walk
1 x 10:00
B1
Glute activation bridge
3 x 20
B2
Banded Pull Aparts
2 x 10
C1
Air Squat
3 x 15
C2
Reverse Lunge
3 x 6
Conditioning
D
AMRAP
20 Min AMRAP (As many rounds as possible) 10 dumbbell or kettlebell swings 8 push ups 6 burpees Every 2 rounds: 10 jump squats
A1
Knee Hug
3 x 10
A2
Jumping Jacks
3 x 20
A3
Air Squat
3 x 15
A4
Push-Up
3 x 10
Conditioning
B
EMOM
20 min EMOM (Every minute on the minute) Minute 1: 15 jumping squats Minute 2: 20 mountain climbers Minute 3: 25 KB swings Minute 4: Rest
A
Walk
A1
Snow Angels
2 x 20
A2
Glute Bridge
2 x 20
A3
Plyo Lunge
2 x 20
Prep
B
Front Plank
30 seconds for 2 reps
Conditioning
C
EMOM
16 min EMOM (Every minute on the minute) Minute 1: 15 single arm kettlebell (KB) swing, right arm Minute 2: 15 single arm KB swing, left arm Minute 3: 15 goblet squat Minute 4: 15 Romanian deadlift
A1
Jumping Jacks
2 x 20
A2
Push Ups
2 x 10
A3
Glute Bridge
2 x 20
A4
Side Plank
2 x 0:20
Conditioning
B
AMRAP
20 Min AMRAP (As many rounds as possible) 10 single arm dumbbell/kettlebell press, right arm 10 single arm dumbbell/kettlebell press, left arm 10 goblet squat 15 kettlebell/dumbbell swing Front plank 30 seconds
A
Walk
