MomStrong Full Body

The MINT Prjct

Strength & Conditioning, Women's Training, General Fitness, Functional Fitness, Bodybuilding, Functional Training

Coach

Andre & Betsy Jones

Quick note if your PREGNANT OR EARLY POSTPARTUM - scroll down to "more from The MINT Prjct to find our pregnancy & postpartum specific programs!

Designed with the busy mom in mind, we've developed a program that you can follow after you've progressed back to your fitness routine postpartum! We created this functional fitness style program for the mama who wants to move, get strong, look and feel amazing - and do it all during nap time! It's time to get MOM Strong :)

With options for cutting down on time, doing your workouts at home, and an awesome group of coaches, you’ll have everything you need to get the results you've been looking for!

If you like lifting weights and a bit of cardio (think metcons), or maybe you’ve done CrossFit or functional fitness and are looking for a new program to follow to get real results, this is for you!

We prioritize longevity in our training so you can get strong and feel good in your body!

$29 / mo

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Less time for excuses

Moms are BUSY and time is valuable, so efficiency is key! That's why your entire workout will be done in 45 to 60 minutes, so you can squeeze it in during a nap or short activity to keep the kids busy. Short on time? We give daily options to cut the workout down to 20 minutes if needed!

At Home or Gym Options

Whether you love to get into the gym, or you get your workouts done at home, we have an option for you to get it in! We give options for things like cardio equipment you may not have, or alternatives to barbell movements in case you're working with dumbbells.

Who is this for?

This program is for moms who feel fully recovered postpartum and are looking for a fitness program to follow that will prioritize strength, longevity, and help you look good too 😉 You’ll like this program if you enjoy: Lifting weights, strength training, functional fitness / CrossFit, Functional bodybuilding, and looking and feeling amazing 💪

Look and Feel Amazing

No gimmicks, just results. We prioritize getting strong and that means building lean muscle to achieve that strong, toned look that supports your active mom life!

Features

Access to your expert coaches

Highly trained Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

4 days of strength and conditioning that’s accessible and challenging for athletes of any level or background. Daily recovery and stretching option.

Made for Moms

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Results that Last

No gimmicks, just results. We prioritize getting stronger and building muscle so you can achieve a strong, toned body.

Committed Teammates

A vibrant community with other moms that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Easily view workouts, track your progress, and keep tabs on things like your sleep, recovery, and more

Equipment

Required

Dumbbells // Bands // Jump Rope

Recommended

Barbell // Kettlebells // Bench

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Day 1

WARM UP

MINT Barbell Front Squat

3 x 4

MINT DB Bench Press

3 x 8

MINT Tricep Dips

3 x 12

MINT Split Squat

3 x 8

MINT Jump Squat

3 x 20

Alternating Dumbbell Z-Press

3 x 16

MINT Band Tricep Extension

3 x 20

Recovery

*OPTIONAL* Pliability Routine

Tuesday

Day 2

WARM UP

CIRCUIT

35:00 AMRAP -800m Run -200m Farmer's Carry *HEAVY* -50 Double Unders -OR- 100 Singles -25 Sit Ups -Rest 2:00

Recovery

*OPTIONAL* Pliability Routine

Thursday

Day 3

MOVEMENT PREP

MINT Barbell Curls

MINT Barbell Bent Over Row

MINT Pull Up

MINT Hanging Knee Raise HOLD

3 x 0:30

MINT Plank Walk Outs

3 x 10

MINT Single Arm Farmer's Carry

3 x 75

MINT Dumbbell Side Bends

3 x 15

MINT Single Arm Farmer's Carry

3 x 75

MINT Dumbbell Side Bends

3 x 15

MINT Cross Body V-Ups

3 x 30

Recovery

*OPTIONAL* Pliability Routine

Friday

Day 4

WARM UP

PREHAB

MINT Kettlebell Single Leg Romanian Deadlift

3 x 12

MINT Nordic Curls

3 x 7

MINT Bird Dog DB Row

3 x 12

CIRCUIT

15:00 AMRAP -5 Cal Bike -3 Burpees -1 Barbell Power Clean

Recovery

*OPTIONAL* Pliability Routine

Coach

More from The MINT Prjct

Andre & Betsy Jones

Trainers and gym owners for over a decade, Andre and Betsy now focus on programming for clients who want to look and feel their best for the rest of their lives. The Jones team is constantly on the cutting edge of program design, so you can be confident that you're getting the best programming for your goals.

For the Modern Mama

If you're a mama that works hard to do it all, this program is for you. Take care of yourself alongside a community of like-minded fit-moms!

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FAQs

Who is this program for?

This program was designed for busy moms who want to get a quick and effective strength training workout in, keep their conditioning up, and stay fit for life!

Do I need experience?

While a foundation of strength training is helpful, each workout comes with instructions and professional videos as well as access to your coach for help the entire time.

How long are the workouts?

We try to keep them to 45 minutes, but every once in awhile, some will take up to an hour, especially if you're lifting heavy and taking longer rest periods :)

Do I need access to a gym?

We designed this to be a program to do with what you have! If you have a barbell and cardio equipment, great! If not, we'll give substitutes and options so that you can get a similar stimulus in each workout.

Can I do this if I'm pregnant or early postpartum?

We have separate specialty programs for pregnancy and early postpartum that we recommend you follow as they make specific modifications for pregnancy & early postpartum. You can find those by scrolling below to "more from The MINT Pjrct". This program is for mamas who feel fully recovered postpartum

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MomStrong Full Body