To all the busy moms out there who barely find time out for their bodies, we have come up with a 30 days fitness challenge. We all know that each day is a new opportunity to improve ourselves. Take it and make the most out of it. Now, let’s understand exactly what I mean by Fitness Challenge For Moms. It means that you need to challenge your own body to get back into shape. No excuses. People often leave in between but before quitting try to remember why did you even start. Discipline is doing what needs to be done, even if you don’t want to do it.
Another key point to remember is to set a timer. Now, how is that beneficial? Because when you set a timer you instruct your mind and body to work harder in a short span of time or else you will hang up soon on tomorrow.
Here in this article, we will provide you with the routine but not the time limit to complete it as it varies from person to person. Not everybody can follow through it and would give up. So, try it out once and notice how much time you take to complete a particular routine and set the timer accordingly. We will break the workout into 15-15 days.
Day 1- Arms Day: Beginning Of The Fir st Half Of The Fitness Challenge For Moms
Regular Plank (minimum 30-45 seconds hold)
Pushups (10-12)
Biceps curl using a dumbbell (10-12 reps)
Plank tap (8-10 reps)
Repeat the set for 3 times
Day 2- Core Day: Heart Of The Fitness Challenge For Moms
Single leg toe touch (15-20 reps per leg)
Reverse plank leg lifts (15-20 reps per leg)
Bicycle crunch (20 reps)
High plank (minimum 20-second hold)
Repeat the set twice.
Day 3- Leg Day
Reverse lunges with knee lifts (10-15 reps)
Goblet squats (12 reps)
Sumo squats (12 reps)
Wall sit (30-60 seconds hold)
Repeat the set thrice.
Day 4 -Active Recovery Day
Spend a minimum of 30 minutes doing either of the following- jogging, running, swimming, dancing, etc.
Day 5 -Rest Day: A Day Off From The Fitness Challenge For Moms
Take the day off and enjoy!
Day 6- Shoulder And Back Day
Dumbbell pullover (10-16 reps)
Bridge (30-60 seconds hold)
Forward Raise using Dumbbells (8-10 reps)
Lateral Raise using dumbbells(8-10 reps)
Repeat this set 4 times.
Day 7- Thigh And Glute Day: Middle Of The First Half Of The Fitness Challenge For Moms
Feet elevated glute bridge (8-10 reps)
Squat jacks (8-10 reps)
Lateral Lunge Side Kicks (10-12 reps)
Forward Bend (total of 10 reps and hold each rep for 5 seconds)
Repeat this set 4 times.
Day 8- Active Recovery Day
Do any of the following activities: Hiking, Cycling, Crawling, Swimming, etc.
Day 9- Arm Day
Arm circles (15-20 reps)
Pull-ups (8-10 reps)
Plank(30-45 seconds hold)
Side plank(30-45 seconds hold)
Repeat this set 4 times.
Day 10- Rest Day
Congratulations you have successfully reached day 9. Appreciate your efforts and take a day off.
Day 11- Leg Day
Squat jumps(10-12 reps
High knee toe taps using a chair(8-10 reps)
Side Lunges(8-10 reps)
Single leg calf raises(8-10 reps)
Repeat this set thrice.
Day 12- Core Day
Standing Bicycle Crunches (10-12 reps)
Seated Leg Lifts(8-10 reps)
Sit-ups(8-10 reps)
Spider Plank Crunch(8-10 reps)
Repeat this set twice.
Day 13- Shoulder And Back Day
Arm Circles(15-20 reps)
Walking Lunges(12-15 reps)
Jumping Jacks(15-20 reps)
Shoulder stretch(30 seconds each arm)
Repeat this set 4 times.
Day 14- Thigh And Glute Day
Balancing squat (20 reps alternating sides)
Alternating Side Jump (15 reps per side)
Hip Raise (10 reps per side)
Single Leg Raise (15 reps per side)
Repeat this set 4 times
Day 15- Active Recovery Day: Ending Of The Fir st Half Of The Fitness Challenge For Moms
Do any of the following activities- yoga, biking, swimming, dancing, etc.
After the completion of 15 days repeat from the first day again. Follow this routine for 30 days and notice the result. So, follow these super easy workout routines to get back into shape and remember mommies the only bad workout is the one that did not happen. Get up and turn the beast mode on.
