The Mombod Fitness

Strength & Conditioning

Coaches

CaLee Gelbaugh and Christina DiBenedetto

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.

$30 / mo

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Coaching Method

Effective: Our programs encompass all areas of training: conditioning, strength, functionality. Efficient: Our workouts are quick & efficient so you can still reach your fitness goals during a busy day EVERY FITNESS LEVEL: Whether you are just starting or already have a strong base, our programs will tailor to your goals.

Features

Access to your coaches

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

Programming 4 days per week

4 days a week of strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Committed Teammates

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Bands // Jump Rope

Recommended

Medicine Ball // Kettlebell

Sample Week

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

Sunday

Week 1 Day 1

Walk

1 x 10:00

Glute activation bridge

3 x 20

Banded Pull Aparts

2 x 10

Air Squat

3 x 15

Reverse Lunge

3 x 6

Conditioning

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

Knee Hug

3 x 10

Jumping Jacks

3 x 20

Air Squat

3 x 15

Push-Up

3 x 10

Conditioning

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

Snow Angels

2 x 20

Glute Bridge

2 x 20

Plyo Lunge

2 x 20

Prep

Front Plank

30 seconds for 2 reps

Conditioning

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

Saturday

Workout 3

Snow Angels

2 x 20

Glute Bridge

2 x 20

Plyo Lunge

2 x 20

Prep

Front Plank

30 seconds for 2 reps

Conditioning

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

Coaches

More from The Mombod Fitness

CaLee Gelbaugh

CaLee is a 27 year-old stay at home mom of baby & toddler. Before having kids, CaLee was a Division-I basketball player at Loyola University Maryland. She went on to get her Master’s Degree in Sports Science, along with her certification as a pre and post natal fitness coach, and her certification in sports nutrition.

Christina DiBenedetto

Christina is 36 year old mom to a baby boy. In addition to being a mom, she is a physician assistant, wife of a police officer and a New York State power lifting record holder.