Tips For Moms: Intermediate Training Guide for Moms

Tips For Moms: Before they can walk, babies must crawl. After crawling for a bit, they practise pulling themselves up and are soon ready to start zipping about the house. Working out follows the same logic. It’s time to walk now that you’ve crawled for a while!

Differences

After you get acclimated to working out, things change. A lot of the initial discomfort and aches from each workout have subsided. Typically, this indicates that your workouts are less difficult since your body has evolved. Of course, this means you’re prepared and ready to switch up your routine and assault your body in a new way!

So, during an intermediate workout, we’ll tackle the body in a different way. The workout will take place across three days, such as Monday, Wednesday, and Friday. This allows you a full day of recuperation in between workouts, as well as a weekend free for personal enjoyment.

The workouts themselves will be quick and effective. Lifting weights should not take more than 30-45 minutes. Exercises should be performed with proper technique, reps should be performed at a slow to moderate pace, and rest periods (30-60 seconds) should be used between sets. Abs should be worked with at least two exercises on Mondays and Fridays. You can use any machines or core builders you choose (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

Also Read: Ab Exercises – Effective to lose belly?

Keys

Stretch before, during, and after each workout to aid recovery and reduce stiffness. When working out, keep your attention on the subject at hand and avoid chit-chat. You want to get in and out as quickly as possible. The training will be less effective if you are distracted.