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Working Mom Workout

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Tagged as: woman, women, and 3-day

Workout Programs → Working Mom Workout

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Summary

3 Workouts / 17 Exercises

18% Cardio / 82% Strength Training

Workout Program Description

This is a workout I created to fit in 3 days of fitness per week around a busy mom's schedule. Each workout includes abs and back. Feel free to substitute equivalent cardio activities, and adjust weights.

Day 1 = Upper Body,

Day 2 = Arms and Cardio,

Day 3 = Lower Body.

We'll be adding toning and other activities soon.

Workouts

Working Mom - Upper

Working Mom - Arms and Cardio

Working Mom - Legs

Description

My private workout

Suggested Schedule

This workout should be done weekly on:

View Workout Details


	Elliptical Machine 00:10:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ...
	Lat Pulldowns - Wide-Grip 3 sets: 12 reps, 15 reps, 12 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...

	Shoulder Press - Machine 3 sets: 12 reps, 15 reps, 12 reps These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase...

	Chest Press - Machine 3 sets: 12 reps, 15 reps, 12 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i...

	Seated Cable Rows Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

	Back Extensions Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo...

	Crunch - Machine This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc...

	Elliptical Machine 00:10:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ...