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mama’s programming :-)

by Jayme V.

Program Description

2 days per week 1 alone and 1 with me. Focus is to develop and practice the 7 functional movements patterns

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Powerbuilding
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 06, 2024 04:28
  • Last Edited
    Jun 18, 2025 11:24

Summary

Experience a revitalizing workout journey with "mama’s programming :-)", a focused 4-week plan designed for busy schedules. Committing just one day a week, you’ll engage in a balanced blend of cardio and strength training, featuring exercises like Goblet Squats and Elevated Push-Ups. Each session is structured to maximize your time and effort, ensuring you build strength and endurance effectively. Get ready to embrace a healthier you, one workout at a time!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.6%
Abs
18.3%
Glutes
16%
Hamstrings
13.7%
Upper Back
11.5%
Lats
9.2%
Biceps
4.6%
Other
3.8%
Adductors
2.3%
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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
Walk
1
15 mins
-
2
Warm Up (follow along with me on video I sent you)
1
-
3
Goblet Squat
3
8 reps
-
4
Elevated Hands Push Up On Knees
3
7 reps
-
5
Plank
3
15 mins
-
6
Split Squat (Bodyweight)
3
6 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
8
Deadbug
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Warm Up (follow along with me on video I sent you)
1
-
3
Goblet Squat
3
8 reps
-
4
Elevated Hands Push Up On Knees
3
7 reps
-
5
Plank
3
15 mins
-
6
Split Squat (Bodyweight)
3
6 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
8
Deadbug
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Warm Up (follow along with me on video I sent you)
1
-
3
Goblet Squat
3
9 reps
-
4
Elevated Hands Push Up On Knees
3
8 reps
-
5
Plank
3
20 mins
-
6
Split Squat (Bodyweight)
3
7 reps
-
7
Bent Over Row (Barbell)
3
9 reps
-
8
Deadbug
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Warm Up (follow along with me on video I sent you)
1
-
3
Goblet Squat
3
10 reps
-
4
Elevated Hands Push Up On Knees
3
8 reps
-
5
Plank
3
20 mins
-
6
Split Squat (Bodyweight)
3
7 reps
-
7
Bent Over Row (Barbell)
3
10 reps
-
8
Deadbug
3
9 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Walk
1 Set
15 mins
-
2
Warm Up (follow along with me on video I sent you)
1 Set
-
3
Goblet Squat
3 Sets
8 Reps
-
4
Elevated Hands Push Up On Knees
3 Sets
7 Reps
-
5
Plank
3 Sets
15 mins
-
6
Split Squat (Bodyweight)
3 Sets
6 Reps
-
7
Bent Over Row (Barbell)
3 Sets
8 Reps
-
8
Deadbug
3 Sets
8 Reps
-