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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 06, 2024 05:43
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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
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
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
9 Reps
4
Elevated Hands Push Up On Knees
3 Sets
8 Reps
5
Plank
3 Sets
20 mins
6
Split Squat (Bodyweight)
3 Sets
7 Reps
7
Bent Over Row (Barbell)
3 Sets
9 Reps
8
Deadbug
3 Sets
8 Reps
Day 1
1
Walk
1 Set
20 mins
2
Warm Up (follow along with me on video I sent you)
1 Set
3
Goblet Squat
3 Sets
10 Reps
4
Elevated Hands Push Up On Knees
3 Sets
8 Reps
5
Plank
3 Sets
20 mins
6
Split Squat (Bodyweight)
3 Sets
7 Reps
7
Bent Over Row (Barbell)
3 Sets
10 Reps
8
Deadbug
3 Sets
9 Reps