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Mom Friendly Workout

by Ally N.

Program Description

The **Mom Friendly Workout** is a dynamic 4-week program designed specifically for mothers looking to enhance their fitness while managing a busy lifestyle. This program combines bodyweight exercises and light weights to build strength, improve mobility, and boost overall energy levels. It is targeted to moms on rebuilding strength safely and specifically aiming to reengage your core! Each session is tailored to fit into your day, ensuring you can stay active without sacrificing time. Get ready to embrace a healthier you with a community that understands your journey!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 04, 2025 11:57
  • Last Edited
    Aug 17, 2025 07:16
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Bird Dog
3
20 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Dead Bug
3
20 reps
-
6
Cardio
1
20 mins
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Bird Dog
3
20 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Dead Bug
3
20 reps
-
6
Cardio
1
20 mins
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Bird Dog
3
20 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Dead Bug
3
20 reps
-
6
Cardio
1
20 mins
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15 reps
-
2
Goblet Squat
3
10 reps
-
3
Bird Dog
3
20 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Dead Bug
3
20 reps
-
6
Cardio
1
20 mins
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
30%
2
Pelvic Tilt
2
15 reps
-
3
Side Plank
3
30 secs
-
4
Cross-Body Punches
3
30 secs
-
5
Breathwork
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
30%
2
Pelvic Tilt
2
15 reps
-
3
Side Plank
3
30 secs
-
4
Cross-Body Punches
3
30 secs
-
5
Breathwork
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
30%
2
Pelvic Tilt
2
15 reps
-
3
Side Plank
3
30 secs
-
4
Cross-Body Punches
3
30 secs
-
5
Breathwork
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
30%
2
Pelvic Tilt
2
15 reps
-
3
Side Plank
3
30 secs
-
4
Cross-Body Punches
3
30 secs
-
5
Breathwork
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
-
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
-
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
-
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
10 mins
-
2
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
24 reps
-
2
Push Up
3
10 reps
-
3
Skater Hop
3
12 reps
-
4
Wall Sit
3
30 secs
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Plank
3
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
24 reps
-
2
Push Up
3
10 reps
-
3
Skater Hop
3
12 reps
-
4
Wall Sit
3
30 secs
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Plank
3
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
24 reps
-
2
Push Up
3
10 reps
-
3
Skater Hop
3
12 reps
-
4
Wall Sit
3
30 secs
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Plank
3
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
24 reps
-
2
Push Up
3
10 reps
-
3
Skater Hop
3
12 reps
-
4
Wall Sit
3
30 secs
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Plank
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
30 secs
-
2
Mountain Climber
3
30 secs
-
3
Glute Bridge (Bodyweight)
3
30 secs
-
4
Burpee
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
30 secs
-
2
Mountain Climber
3
30 secs
-
3
Glute Bridge (Bodyweight)
3
30 secs
-
4
Burpee
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
30 secs
-
2
Mountain Climber
3
30 secs
-
3
Glute Bridge (Bodyweight)
3
30 secs
-
4
Burpee
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
30 secs
-
2
Mountain Climber
3
30 secs
-
3
Glute Bridge (Bodyweight)
3
30 secs
-
4
Burpee
3
30 secs
-
Week 1
1 / 4 Weeks
Day 5
1
Squat (Bodyweight)
3 Sets
30 secs
-
2
Mountain Climber
3 Sets
30 secs
-
3
Glute Bridge (Bodyweight)
3 Sets
30 secs
-
4
Burpee
3 Sets
30 secs
-
Day 4
1
Step-Up (Weighted)
3 Sets
24 Reps
-
2
Push Up
3 Sets
10 Reps
-
3
Skater Hop
3 Sets
12 Reps
-
4
Wall Sit
3 Sets
30 secs
-
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
6
Plank
3 Sets
30 secs
-
Day 2
1
Walk
1 Set
30 mins
30%
2
Pelvic Tilt
2 Sets
15 Reps
-
3
Side Plank
3 Sets
30 secs
-
4
Cross-Body Punches
3 Sets
30 secs
-
5
Breathwork
1 Set
5 mins
-
Day 3
1
Yoga
1 Set
10 mins
-
2
Stretching
1 Set
10 mins
-
Day 1
1
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Bird Dog
3 Sets
20 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
5
Dead Bug
3 Sets
20 Reps
-
6
Cardio
1 Set
20 mins
40%