New

21 Day Challenge 15 minutes

VT Moms Physical Therapy and Performance

General Fitness
Coach
Tamara Sullivan

For busy women who want to start working out again — but feel overwhelmed, inconsistent, or don’t know where to begin.

If you’ve been telling yourself you’ll “start Monday,” struggling to stay motivated, or feeling like workouts have to be long and intense to count, this challenge was made for you.

The 15-Minute Beginner Challenge helps you build a realistic fitness routine that actually fits into your life. Short, effective workouts remove the pressure and help you create consistency without burnout.

Using mostly bodyweight exercises with optional light weights, every workout includes modifications so you can move at your own level and gain confidence as you go.

This is for you if:

You’re restarting after time away from exercise You feel intimidated by gym programs or intense challenges You’re busy and need something manageable You need accountability and structure to stay consistent You want to feel stronger, more energized, and more confident this summer

Unlike extreme programs that expect perfection, this challenge focuses on building sustainable habits, momentum, and confidence — one workout at a time.

$45
Get 21 Day Challenge 15 minutes
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Improved Energy Without Burnout
Short workouts help increase circulation, stamina, and daily energy levels without feeling physically draining. Research shows even brief movement sessions can improve energy and reduce fatigue — especially important for busy moms balancing work, kids, and mental load.
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Reduced Stress & Anxiety
Exercise helps lower stress hormones while increasing mood-boosting chemicals like endorphins and dopamine. Studies on mothers show physical activity can significantly improve mood and decrease anxiety symptoms, even with moderate activity levels.
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Builds Consistency & Confidence
For many moms, starting feels harder than the workout itself. A manageable 15-minute format reduces overwhelm and helps create sustainable habits. Research and behavioral studies consistently show that smaller, achievable routines improve long-term consistency and self-confidence.
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Better Mental Clarity & Patience
Daily movement improves blood flow to the brain and supports cognitive function, focus, and emotional regulation. Moms often report feeling more patient, mentally clear, and emotionally balanced after consistent exercise.
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“Me Time” That Supports Mental Health
Many moms spend all day taking care of everyone else. Setting aside even 15 minutes for movement creates intentional self-care and can improve overall emotional well-being. Research specifically on mothers found exercise was associated with higher positive affect and lower negative emotions.
Features
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Access to your coaches
Coach Tamara will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with a coach who will push you, help you understand your goals, and keep you progressing.
Equipment
Recommended
Light Weights
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1-15 min

Conditioning

A

21 Day Challenge Warm Up 1

10 air squats 10 bodyweight good mornings 10 alternating toe swipes 10 forward, 10 reverse arm circles 10 alternating squat to lateral lunge 10 low impact high knees 10 low impact butt kicks

B1

Heel elevated goblet squat

3 x 10

B2

DB Bicep Curls

3 x 10

C1

Oblique crunch and leg lift

3 x 10

C2

Hamstring bridge- chair

3 x 10

C3

Tripod DB Row

3 x 10

Tuesday
Week 1 Day 2-15 min

Conditioning

A

21 Day Challenge Warm Up 1

10 air squats 10 bodyweight good mornings 10 alternating toe swipes 10 forward, 10 reverse arm circles 10 alternating squat to lateral lunge 10 low impact high knees 10 low impact butt kicks

B1

Tall kneeling press

3 x 10

B2

Dead bug w/ Skull Crusher

3 x 10

C1

DB Reverse Lunge

3 x 10

C2

Incline push up

3 x 5

C3

Tip toe glute bridge

3 x 10

Thursday
Week 1 Day 3- 15min

Conditioning

A

21 Day Challenge Warm Up 1

10 air squats 10 bodyweight good mornings 10 alternating toe swipes 10 forward, 10 reverse arm circles 10 alternating squat to lateral lunge 10 low impact high knees 10 low impact butt kicks

B1

Lateral tip toe walk

3 x 10

B2

Split squat - bodyweight

3 x 10

B3

DB RDL

3 x 10

C1

Side plank knees

3 x 0:30

C2

adductor block crunch

3 x 0:30

Coach
More from VT Moms Physical Therapy and Performance
coach-avatar Tamara Sullivan

VT Moms PT licensed personal trainer who specializes in working with moms with different ability levels (and knows a thing or two about leaking and prolapse).

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Your Fresh Start Begins Now

You don’t need more time, motivation, or the “perfect moment” to start. You just need something simple enough to stick with. In 15 minutes a day, you’ll build consistency, confidence, and momentum — without overwhelm, guilt, or burnout. This is your chan

Get 21 Day Challenge 15 minutes
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FAQs
Who is the 21 day challenge for?
The 21 day challenge is for the mom who despearately wants to get back into a workout routine, but doesn't know when or how to begin. It's for the mom who needs a push, the motivation, and accountability to begin a new routine. It's for the mom who wants to re-fall in love with working out again.
What's the difference between the 15 min and 30 min challange?
When time is tight, 15 minutes can feel like a lot. The difference is 1.) Time Commitment and 2.) Fitness Level. The 30 min program requires a slighlty more advanced fitness level. However, both programs can be for any level of fitness as long as you have the motivation and commitment.
How can I get personalized training?
Coach Tamara offers weekly virtual programming with a monthly membership. This in includes an onboarding call, weekly check ins, and easy access comminucation with her via the TrainHeroic App. Email davida@vtmomspt.com to begin.
How can I get an in-depth assessment to further progress this season?
We'll dive into your strength, mobility, power, balance, and endurance coupled with a personalized exercise program to supercharge your progress this season. Book a Discovery Call at www.vtmomspt.com (under contact) or email davida@vtmomspt.com to get started and get 50% off your first session!
Do I need weights?
1-2 exercises a day require weights, but these exercises can be modifed or can be easily subsituted with househould items. Don't let this deter you from kickstarting your summer workout routine!
What's next after the 21 Day Challenge?
There are a lot of options! 1. We will open a new challenge for you. 2. Get in with 1:1 virtual training with Coach Tamara. 3. See Dr. Davida at VT Moms PT to really tune in to what your body needs. 4. Go on to whatever workout routine you love now that you have your new foundation in place.

More from VT Moms Physical Therapy and Performance

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21 Day Challenge 15 minutes
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