3x full body for mum

Add muscle mass and build injury resilience for beginners. Establish foundations.

Begin all major movements with a light-weight, high-repetition (15-20) set as a warm-up before the working set.

Substitute Leg raises for knee raises if not possible.

Progressively overload with weight or repetitions.

Space workouts with at least 72 hours.

Would recommend supplementing with max effort sprints as well as walks.

After 2 months, feel free to go heavier on the movements for fewer repetitions at higher intensity.

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Goblet Squat

Rotator Cuff External Rotations

Jefferson Curl

Romanian Deadlift (Dumbbell)

Seated Overhead Press (Dumbbell)

Scapular Pull-Up

Band Face Pull

Hanging Leg Raise

ATG Split Squat

Pullover (Dumbbell)

Y Raise (Dumbbell)

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