4-Week Busy Mom Reset

EXSS FIT/4-Week Busy Mom Reset

It’s so cool you’re here. Our 4-Week Busy Mom Reset is exactly what you need.

We know life is busy. Between kids, work, errands, and everything else going on, finding time for yourself can be tough. The good news is you don’t need hours in the gym to start feeling stronger and more energized. You just need a simple plan and a little consistency.

This program mixes quick at-home workouts with a few gym workouts for the days you want to get out of the house or use some equipment. Most of these workouts take about 20–30 minutes, which is about the amount of time most busy moms can realistically carve out.

If you decide you want to try the gym workouts, you’re always welcome to come check us out. Memberships, including The Rookie Room, our dedicated Kids Zone, start at $25 per month.

For now, just focus on showing up for yourself a few times each week. No pressure. No perfection required. Just move your body and see how you feel after four weeks.

Let’s get to work.

Exercise Disclaimer: Participation in any exercise program involves risk of injury. By performing these workouts and accessing our website, you acknowledge that you do so voluntarily and at your own risk. Please review our full Exercise Disclaimer before beginning.

WEEK 1 — Get Moving Again

Workout A (Home)

  1. Bodyweight Squats – 12 reps

  2. Incline Pushups (counter, couch or wall) – 10 reps

  3. Reverse Lunges – 10 reps each leg

  4. Glute Bridges – 15 reps

  5. Plank – 20 seconds

Complete 3 Times!

Workout B (Gym)

  • Stationary Bike – 5 minutes

  • Hoist Cable Machine Row – 12 reps

  • Kettlebell Goblet Squats – 12 reps

  • Seated Elliptical – 5 minutes- steady pace

  • Dumbbell Shoulder Press – 10 reps

Complete 3 Times!

Workout C (Quick Burn)

10–15 minute workout, when you’re really strapped for time.

  • Step Ups – 12 reps each leg

  • Mountain Climbers – 20 reps

  • Glute Bridges – 15 reps

  • Jump Rope or March in Place – 30 seconds

Complete 4 Times!

WEEK 2 — Build Strength

Workout A (Home)

  • Squats – 15 reps

  • Pushups – 10 reps

  • Walking Lunges – 12 reps each leg

  • Plank Shoulder Taps – 20 reps

  • Wall Sit – 30 seconds

Complete 3 Times!

Workout B (Gym)

  • Row Machine – 5 minutes

  • Dumbbell Romanian Deadlifts – 12 reps

  • Cable Machine Lat Pulldown – 10 reps

  • Dumbbell Step Ups – 10 each leg

  • Elliptical – 5 minutes- moderate pace

Repeat 3 Times!

Workout C (Quick Burn)

  • Jump Squats (or regular squats) – 10 reps

  • Pushups – 8 reps

  • Sit Ups – 12 reps

  • High Knees – 30 seconds

Complete 4 Times!

WEEK 3 — Confidence Week

Workout A (Home)

  • Bulgarian Split Squats (use chair) – 10 reps each leg

  • Pushups – 12 reps

  • Glute Bridges – 15 reps

  • Plank – 30 seconds

  • Jump Rope or March – 45 seconds

Complete 3 Times!

Workout B (Gym)

  1. HIITMill – 5 minute walk

  2. Dumbbell Deadlifts – 12 reps

  3. Seated Cable Chest Press – 10 reps

  4. Dumbbell Rows – 12 reps

  5. Stationary Bike – 5 minutes

Complete 3 Times!

Workout C (Quick Burn)

AMRAP (as many rounds as possible) in 12 minutes

  • Squats – 12 reps

  • Pushups – 8 reps

  • Sit Ups – 12 reps

  • Mountain Climbers – 30 seconds

WEEK 4 — Strong Mom Week

Workout A (Home)

  • Squats – 15 reps

  • Lunges – 12 reps each leg

  • Pushups – 12 reps

  • Glute Bridges – 20 reps

  • Plank – 40 seconds

Complete 3 Times!

Workout B (Gym)

  • Row Machine – 5 minutes

  • Dumbbell Goblet Squats – 12 reps

  • Cable Machine Rows – 12 reps

  • Dumbbell Shoulder Press – 10 reps

  • Elliptical – 5 minutes

Complete 3 Times!

Workout C (Quick Burn)

  • Step Ups – 12 reps each leg

  • Sit Ups – 15 reps

  • Jump Rope or March – 45 seconds

Complete 5 Times!