The Mombod Fitness

Strength & Conditioning
Coach
The Mombod Fitness

Our 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. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
These workouts can be performed at home or a gym. Barbell movements can always be modified with dumbbells.-Dumbbells-Jump rope-Kettlebell (optional)-Bands
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Sample Week
Week 1 of 52-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

A

Walk

Wednesday
Workout 3

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

Thursday
Workout 4

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

Friday
Week 1 Day 6

A

Walk

The Mom Bod