The Strong Mom’s Home Training Guide
There are many (many) rules in exercise. Most are well-intentioned and made up.
These are the only four you’ll need to get the most out of every workout for the rest of your life 🤯
Ask yourself “how did that feel?” after each set by checking in with these four things:
1. No Joint Pain
Muscle stress is the goal. Joint pain is not. You might feel pressure in your elbows, knees, etc. but adjust your position, load or how fast you’re moving if joints are being aggravated.
2. Hit the Target
Complete reps with intention, aiming for the recommended form (see video tutorials for sample workouts).
Tune into your body and feel every muscle working.
3. Full Range
Go through the largest range of motion you can while upholding rules 1 and 2. Create a big stretch whenever possible.
4. Send a Message!
Preserving rules 1-2-3, apply effort. LOTS of it. Give your body a reason to adapt and get stronger!
Equipment
Home workouts tend to fizzle out for four main reasons:
-Lack of accountability (equipment won’t help this)
-Not enough variety
-Not enough load for results
-Not enough progression for results
Smart equipment with a good program will help those last three a lot.
The linked equipment below is exactly what many of our clients in the Fit Mom Formula have used to lose 20-50lbs (or more) and keep it off for good.
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Training with bands is usually a poor idea. They're too strong, too light, they don't stretch enough, or they break.
Yikes!
Which is why the 6 band set from Bodylastics is literally the only one we recommend.
Picking up two climbing grade carabiners such as these to use at each end makes the whole experience very smooth.
Between the anti-breaking cord for safety and the huge range of loading options, this is like having a cable machine in your house AND it travels easily.
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There are so many great ways to get defined, strong legs.
A simple and incredibly effective tool is a foam roller like this one for Sliding Wall Sits and their many variations.
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"Really? Gymnastics Rings??"
I don't care what you weigh or how little you've exercised before.Gymnastics rings are an incredible tool for a strong, toned upper body and core and they can work for complete beginners just out of physical therapy all the way up to elite athletes.
Either use very sturdy screw eye anchors in your ceiling joists with a climbing grade carabiner on each one or a doorway pull up bar that you loop the ring straps around.
For the rings, be sure to select the 1.11" diameter rings with 14' straps.
Sample Workouts
Try these physique-shaping workouts from our actual programs. Listen to your body and get after it!
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5min Plan: Do Exercise A
15min Plan: Do Exercises A-B-E
30min Plan: Do It All!
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A. Glute Bridge
2-3sets x (10-15)
@3sec down, 1sec up
Rest 30-60sec before next set.
2-3sets x (8-10)/side
@3sec reach, 1sec pull
Rest 30-60sec before next side.
C. Chest Press or Ring Push Up
2-4sets x (8-10)
@3sec stretching, 1sec push
Rest 30-90sec before next set.
D. Sliding Wall Sit
2-4sets x (10-15)
@4sec down, 2sec up
Rest 60-90sec before next set.
2-3sets x (10-15)
@smooth tempo
Rest 30-60sec before next set.
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5min Plan: Do Exercise A
15min Plan: Do Exercises A-C-D
30min Plan: Do It All!
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2-3sets x (8-12)/side
@3sec down, 2sec up
Rest 30-60sec before next side.
2-3sets x (8-10)/side
@3sec in, 1sec out
Rest 30-60sec before next side.
2-4sets x (12-15)
@3sec down, 2sec up
Rest 60-90sec before next set.
D. Standing Row or Ring Row
2-4sets x (10-12)
@3sec reach, 1sec pull
Rest 60-90sec before next set.
E. Dead Bug
2-3sets x (30-45)sec
@smooth tempo
Rest 30-60sec before next set.
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5min Plan: Do Exercise E
15min Plan: Do Exercises C-D-E
30min Plan: Do It All!
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A. Hip Thrust
2-3sets x (10-15)
@3sec down, 2sec up
Rest 30-90sec before next set.
B. Pulldown or Ring Pike Pull Up
2-4sets x (8-12)
@3sec return, 2sec PAUSE in finish
Rest 30-90sec before next set.
C. Incline Press or Ring Push Up
2-3sets x (8-12)
@3sec stretch, 1sec press
Rest 30-90sec before next set.
2-4sets x (8-12)
@3sec down, 3sec up
Rest 60-90sec before next set.
E. 90deg Twist
2-3sets x (10-15)/side
@3sec in, 1sec out
Rest 30-60sec before next side.
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5min Plan: Do Exercise C
15min Plan: Do Exercises C-D-E
30min Plan: Do It All!
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2-3sets x (10-12)/side
@4sec return, 1sec pull
Rest 15-30sec before next side.
B. Side Press
2sets x (10-12)/side
@3sec in, 1sec out
Rest 15-30sec before next side.
2-3sets x (8-10)/side
@4sec down, 1sec up
Rest 30-60sec before next side.
2-3sets x (10-12)/side
@2sec stretch, 2sec pause before pressing
Rest 30-60sec before next side.
2-3sets x (10-15)/side
@3sec in, 2sec out
Rest 30-60sec before next side.
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5min Plan: Do Exercise A
15min Plan: Do Exercises A-B-E
30min Plan: Do It All!
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A. Crossover Lunge
2-3sets x (8-12)/side
@3sec down, 2sec up
Rest 30-90sec before next side.
B. Pull Apart or Pull Apart Ring Row
2sets x (12-15)
@3sec return, 2sec pull
Rest 30-60sec before next set.
2-3sets x (10-12)/side
@3sec return, 1sec press
Rest 30-60sec before next side.
D. Rotation Row
2-3sets x (10-12)/side
@3sec reach, 1sec pull
Rest 30-60sec before next side.
E. 135deg Twist
2-3sets x (12-20)/side
@3sec in, 2sec out
Rest 30-60sec before next side.
Sample Program
This is an 8 week program you can follow, repeat and modify as you like using the five sample workouts above. Add reps until you’re hitting the top of the given rep range for each set, then add more weight/resistance.
Happy training!
Weeks 1-4
Monday: Juicy Lucy
Tuesday: Walk, be active, live life
Wednesday: Marty Came to Party
Thursday: Walk, be active, live life
Friday: Bendy Wendy
Sat/Sun: Catch up anything you missed during the week and keep your body in motion!
Weeks 5-8
Monday: So Good, So Bad
Tuesday: Walk, be active, live life
Wednesday: Yearn to Burn
Thursday: Walk, be active, live life
Friday: Marty Came to Party
Sat/Sun: Catch up anything you missed during the week and keep your body in motion!
Questions?
Submit a form here or email Max@fitmomformula.co