6 WEEK HOME WORKOUT PLAN FOR BUSY MOMS

| September 20, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Are you a busy mom looking to prioritize your health and fitness, but finding it challenging to carve out time for yourself? Well, I’ve got just the solution for you! Introducing the 6-Week Home Workout Plan specifically designed for busy moms like you.

This comprehensive program is tailored to fit into your hectic schedule, allowing you to achieve your fitness goals without sacrificing precious time with your family. So, get ready to embark on a transformative journey that will not only boost your physical well-being but also empower you to be the best version of yourself.

Let’s dive in and discover how this plan can revolutionize your fitness routine!

MONDAY

5 Push-ups
20 Squats
10 Donkey Kicks
15 Lunges
40 Squats
30 Second Plank
25 Sit-ups
35 Jumping jacks

TUESDAY

15 Donkey Kicks
40 Squats
25 Sit-ups
35 Second Plank
30 Lunges
20 Squats
5 jumping jacks
10 Push-ups

WEDNESDAY

30 donkey kicks
10 Lunges
40 seconds plank
20 Squats
35 Jumping jacks
5 Squats
15 Push-ups
25 Sit-ups

THURSDAY

40 Second Plank
30 jumping jacks
35 Squats
20 Sit-ups
5 Lunges
15 Donkey Kicks
25 Squats
10 Push-ups

FRIDAY

40 Squats
15 Second Plank
20 Donkey Kicks
25 Jumping jacks
30 Abs
5 Push-ups
35 Squats
10 Lunges

SATURDAY

REST

SUNDAY

REST

Squats

  • Stand with your feet slightly wider than shoulder width apart and your chest raised.
  • Extend your hands in front to help maintain balance.
  • Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
  • Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Push-ups

  • Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Tighten your abs as much as possible and keep them tight.
  • Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
  • Pause and return to the starting position.
  • Do 20 repetitions.

Donkey kick

  • Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.

Lunge

  • First of all, you must stand with your feet shoulder-width apart and your hands on your hips.
  • Next, he steps forward with one leg and bends his knees until his back knee almost touches the ground.
  • Finally, take your body back (starting position).
  • Next, do the same with the other leg.
  • Do 10 repetitions with each leg.

Planks

  • Lie on the floor, face down.
  • Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
  • Rest approximately one minute between repetitions.
  • Try to resist as long as possible.

Crunches

  • First you have to lie down on the ground. Next, keep your hands next to your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
  • Next, lift your shoulders and upper back away from the floor with your face pointing toward the ceiling and then exhale as you go up as high as you can.
  • Hold the position for a second and then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
  • You must repeat it between 15 and 25 times.

Jumping jacks

  • Stand with your feet together and hands at your sides.
  • In one movement, she jumps her feet to the side and raises her arms above her head.
  • Immediately reverse that movement by jumping back to the starting position.
  • Do 30 repetitions.