Mom's workout (60+)

Introducing "Mom's Workout (60+)," a thoughtfully designed 3-week(repeated 5x) program tailored for moms looking to strengthen their bodies with safe, effective exercises. With three training days per week, you'll engage in a mix of bodyweight and machine workouts that focus on lower body, upper body, and full-body strength, all while being mindful of joint health. Each session includes warm-ups and targeted movements to boost your strength and mobility, empowering you to feel your best. Get ready to embrace your fitness journey with confidence and energy!

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

(Hips & knee friendly)

Warmup:
Marching in place
Hip circles
Gentle knee bend

Glute Bridge (Bodyweight)

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Standing Calf Raise

Lower body

(Elbow friendly)

Warm-up:
Arm swings
Shoulder rolls
Gentle wrist circles

Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Chest Supported Row (Machine)

Face Pull

Pullover (Dumbbell)

Upper body 

Romanian Deadlift (Dumbbell)

Hip Thrust (Bodyweight)

Seated Row (Cable)

Plank

Full body + mobility

Goblet Squat

Lat Pulldown

Lower body & back

Hammer Curl (Dumbbell)

Upper body

Step-Up (Weighted)

Pallof Press

Functional balance

Single Leg Romanian Deadlift

Lower strength & stability

Floor Press (Dumbbell)

Farmer's Walk (Weighted)

Balance + mobility 

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