Training

Intermediate Training Guide for Moms

Sharing is caring!

Babies have to crawl before they can walk. But after they have crawled for a while they practice pulling themselves upĀ and soon enough are ready to start zipping around the house. The same analogy applies to working out. Now that you have crawled for awhile it is time to walk!

Differences

Things change after you get used to working out. A lot of the initial soreness and aches intermediate training guide for momsyou would get from each workout has faded a bit. Typically that means the workouts are less challenging because your body has adapted. Of course that means you are primed and ready to change your program and attack your body differently!

So with an intermediate workout we will attack the body differently. The workout will occur over 3 days such as a Monday, Wednesday, Friday split. This allows a full day of rest between workouts plus the weekend free for personal fun.

The workouts themselves will be short and intense. You shouldn’t spend longer than 30-45 minutes lifting weights. Exercises should be done with good form, reps done with a slow to moderate speed, and minimal rest (30-60 seconds) taken between sets. Abs should be worked on Monday and Friday with at least 2 exercises. You can use machines or core builders of your choice (or see some of our sample workouts here)

The Workout

Monday –

  • Incline Dumbbell Presses – 3 sets of 6 to 8 repetitions
  • Chest Fly Machine – 2 sets of 8 to 12 repetitions
  • Dips or Machine Dips – 2 sets of 8 to 12 repetitions
  • Triceps Rope Pushdowns – 2 sets of 8 to 12 repetitions
  • Barbell Front Rows – 3 sets of 6 to 8 repetitions
  • Dumbbell Side Lateral Raises – 2 sets of 8 to 12 repetitions
  • Dumbbell Rear Lateral Raises – 2 sets of 8 to 12 repetitions

 

Wednesday –

  • Wide Grip Pulldowns – 3 sets of 6 to 8 repetitions
  • Dumbbell Deadlifts – 2 sets of 6 to 8 repetitions
  • Hammer Row Machine – 2 sets of 8 to 12 repetitions
  • Lower Back Machine – 2 sets of 8 to 12 repetitions
  • Dumbbell Bicep Curls – 2 sets of 8 to 12 repetitions
  • Cable Bicep Curls – 2 sets of 8 to 12 repetitions

 

Friday –

  • Leg Presses – 3 sets of 8 to 12 repetitions
  • Dumbbell Lunges – 2 sets of 8 to 12 repetitions
  • Leg Extensions – 2 sets of 8 to 12 repetitions
  • Lying Leg Curls – 2 sets of 8 to 12 repetitions
  • Standing Calf Raises – 2 sets of 8 to 12 repetitions
  • Seated Calf Raises – 2 sets of 8 to 12 repetitions

 

Keys

Make sure to stretch during and after each workout to help speed up recovery and alleviate stiffness. When working out focus on the task at hand and avoid chit-chat. You want to get in and get out quickly and efficiently. If you are distracted then the workout won’t be as effective.

Sharing is caring!