Last updated on April 29th, 2024 at 06:27 pm
Have you been searching for the perfect home workout routine for mums? Us too. There are lots of reasons why mums feel limited when it comes to getting a good exercise routine into their weekly schedule. Time is precious, and gym memberships can often be an expense that mums cut from their expenditure first, because it can seem like an unnecessary luxury in a world where we tend to put our kids expenses first after bills and food.
So, I’ve designed a quick full-week home workout routine for a busy mother focusing on core strength, chest, and glutes. These exercises require minimal equipment and can be done in the comfort of your own home. Remember to consult with a healthcare professional before starting any new exercise program. Let’s get started! 💪
Home Workout Routine for Busy Mums:
QUICK NOTE: No weights? No problem!
If you don’t have traditional weights at home, there are plenty of household items you can use as alternatives for resistance training. Here are some safe options:
- Water Bottles: Fill them with water, sand, or pebbles to adjust the weight.
- Books: They can be used for exercises like overhead presses or tricep extensions.
- Backpack: Load it with books or other heavy items and use it for squats, lunges, or push-ups.
- Canned Goods: They’re a good substitute for dumbbells in exercises like bicep curls or shoulder raises.
- Laundry Detergent Bottles: Their handles make them easy to grip for exercises like kettlebell swings or deadlifts. (Please ensure the lid is tightly screwed on!)
Remember to start with lighter weights and gradually increase as you get stronger. Always focus on maintaining proper form to prevent injury. Happy lifting!
Monday (Legs and Core):
- Goblet Squat (hold a weight to your chest) – 3 sets of 10 reps
- Dumbbell Lunge (each side) – 3 sets of 10 reps
- Glute Bridge (add a resistance band around your knees if available) – 3 sets of 15 reps
- Plank – 3 sets of 30 seconds
- Russian Twist (each side) – 3 sets of 10 reps
Tuesday (Upper Body):
- Shoulder Press (using dumbbells or water bottles) – 5 sets of 10 reps
- Lateral Raises – 3 sets of 15 reps
- Skullcrushers – 5 sets of 10 reps
- Bicep Curls – 5 sets of 10 reps
Wednesday (Active Recovery):
- Use this day for stretching or go for a long walk.
Thursday (Legs and Core):
- Dumbbell Romanian Deadlift – 5 sets of 10 reps
- Walking Dumbbell Lunges (each side) – 3 sets of 15 reps
- Clams – 5 sets of 20 reps
- Bicycle Crunches (each side) – 3 sets of 15 reps
Friday (Upper Body):
- Wide Grip Push-Ups – 5 sets of 10 reps
- Single Arm Rows (each side) – 5 sets of 10 reps
- Dumbbell Chest Flies – 3 sets of 10 reps
- Bird Dog (each side) – 3 sets of 15 reps
Saturday (Cardio/HIIT):
- Perform 3 rounds of each exercise for 40 seconds, with 20 seconds of rest between rounds:
- Burpees
- High Knees
- Side-to-Side Squats
- Jumping Jacks
- Switching Lunges
Sunday (Rest Day):
- Take a well-deserved rest day to recover.
Remember to start with lighter weights and gradually increase as you get stronger. Listen to your body, stay hydrated, and enjoy your workouts!
