Six Week Workout Program

Welcome, subscribers! Below you will find The Good Mama 6 Week Workout Program. 

Disclosure

Please consult your physician before starting this or any new workout program.

6 Week Workout Program

newsletter

WEEK 1

Week 1 Day 1 Fitness Test:

  • Warm-up: 5-7 minutes light jog/walk
  • 10 minute cardio test: set the timer to 10 minutes, see how far you can go in 10 minutes. You can walk/run/swim/bike/climb stairs (count the stairs)
  • Then, squats and push-ups: See how many squats you can do in a minute, then how many push-ups you can do in a minute. Be sure to rest a minute in between.
  • Then, see how long you can hold a plank and side planks. Stop when you get to 1:30.


Week 1 Days 2, 4 & 6 Strengthen exercises to Improve Your Posture 

  • Warm-up: 5-7 minutes
  • 10 exercises: 10-16 repetitions, 2-3 sets, 30 sec.- 1 minute rest
    1. Bird dog
    2. Glute bridge
    3. Bicycle crunches
    4. Supergirl
    5. Plank hold
    6. Swimmers
    7. Seated rows
    8. Wood chop
    9. Cat/cow
    10. Side plank hold
  • Cool down: 5-7 minutes


Week 1 Days 3 & 5 Cardio 

  • Choose a cardio of your choosing (swimming, biking, walking/running). The goal in the beginning is to complete 30 minutes of cardio.
  • Warm-up: Walk 5-7 minutes (or go at a slower pace while swimming/biking)
  • Complete 30 minutes of cardio of your choosing. Use the “talk test.” You should be able to recite your A, B, Cs the entire 30 minutes. If you are having too much trouble, slow down.
  • Cool down: 5-7 minutes

Week 1 Day 7 

REST

WEEK 2

Week 2 Days 1, 3 & 5 Cardio 

  • Warm-up: 5-7 minutes of walking/light jogging/light swimming/light biking
  • Continue to try for 30 minutes of steady state cardio. Remember the “talk test.” If you can say your A, B, Cs you are all good, if you are struggling to say them, slow down.
  • Cool down: 5-7 minutes of walking/light jogging/light swimming/light biking. You can also add in some stretches or use a foam roller here.

Week 2 Days 2, 4 & 6 Balance & Stability Training 

  • Warm-up: 5-7 minutes
  • 10 Exercises: 10-16 repetitions, 2-3 sets, 30 sec.- 1 minute rest
    1. Calf Raises
    2. Gate openers
    3. Balancing Wood Chop
    4. Single Leg Deadlift
    5. Plank hold
    6. Toy soldiers
    7. Bird dogs
    8. Leaning Star
    9. Dirty Dog
    10. Side Plank holds
  • Cool down: 5-7 minutes


Week 2 Day 7 

REST

WEEK 3

Week 3 Days 1, 3 & 5 Steady State Cardio with Intervals 

  • Warm-up: 5-7 minutes walking/light jogging/swimming/biking
  • 30 minutes of cardio. Walk/Run/Swim/Bike slow (use the “talk test”) for 4 minutes, fast (may start to have difficulty saying the ABCs) for 1 minute. Continue until you reach 30 minutes.
  • Cool down: 5-7 minutes walking/light jogging/swimming/biking

Week 3 Days 2, 4 & 6 Movement Training 

  • Warm-up: 5-7 minutes
  • 5 Exercises: 10-16 repetitions, 2-3 sets, 30 sec.- 1 minute rest
    1. Push-ups
    2. Pull-ups/Rows
    3. Squats
    4. Wood Chops (standing or kneeling)
    5. Lunges


Week 3 Day 7 

REST

WEEK 4

Week 4 Days 1, 3 & 5 Steady State Cardio with Intervals 

  • Warm-up: 5-7 minutes walking/light jogging/swimming/biking
  • 30 minutes of cardio. Walk/Run/Swim/Bike slow (use the “talk test”) for 4 minutes, fast (may start to have difficulty saying the ABCs) for 1 minute. Continue until you reach 30 minutes.
  • Cool down: 5-7 minutes walking/light jogging/swimming/biking

Week 4 Days 2, 4 & 6 Movement Training 

  • Warm-up: 5-7 minutes
  • 5 Exercises (Add repetitions/sets from last week. See if you can get up to 16 repetitions): 10-16 repetitions, 2-3 sets, 30 sec.-1 minute rest
    1. Push-ups
    2. Pull-ups
    3. Squats
    4. Wood Chop
    5. Lunges
  • Cool down: 5-7 minutes

Week 4 Day 7 

REST

WEEK 5

Week 5 Days 1, 3 & 5 Cardio with Longer intervals 

  • Warm-up: 5-7 minutes walking/light jogging/swimming/biking
  • 30 minutes of cardio. Walk/Run/Swim/Bike slow (use the “talk test”) for 3.5 minutes, fast (may start to have difficulty saying the ABCs) for 1.5 minutes. Continue until you reach 30 minutes.
  • Cool down: 5-7 minutes walking/light jogging/swimming/biking

Week 5 Days 2, 4 & 6 Full Body Strength Training 

  • Warm-up: 3 moves (bird-dog, glute bridge, plank & side plank)
  • 10 Exercises: 8-12 repetitions, 2-3 sets, 30 sec.-1 minute rest between sets
    1. Bicep curl
    2. Tricep kickback
    3. Dumbbell Press
    4. Dumbbell single arm row
    5. Upright rows
    6. Wood chop with Dumbbell
    7. Weighted squat
    8. Straight leg Deadlift
    9. Weighted lunge
    10. Calf Raises
  • Cool-down (cat/cow, downward dog calf stretches, runners’ lunge)


WEEK 6

Week 6 Days 1, 3 & 5 Cardio with Longer intervals

  • Warm-up: 5-7 minutes walking/light jogging/swimming/biking
  • 30 minutes of cardio. Walk/Run/Swim/Bike slow (use the “talk test”) for 2 minutes, fast (may start to have difficulty saying the ABCs) for 2 minutes. Continue until you reach 30 minutes.
  • Cool down: 5-7 minutes walking/light jogging/swimming/biking

Week 6 Days 2, 4 & 6 Full Body Strength Training

  • Warm-up: 3 moves, 10 repetitions/30 sec. plank holds, 2 sets  (bird-dog, glute bridge, plank & side plank)
  • 10 Exercises: 8-12 repetitions, 2-3 sets (Either increase the repetitions or increase the weight from week 6)
    1. Bicep curl
    2. Tricep kickback
    3. Dumbbell Press
    4. Dumbbell single arm row
    5. Upright rows
    6. Wood chop with Dumbbell
    7. Weighted squat
    8. Straight leg Deadlift
    9. Weighted lunge
    10. Calf Raises
  • Cool-down: 3 moves, 10 repetitions, 2 sets (cat/cow, downward dog calf stretches, runners’ lunge)

Week 6, Day 7 

REST

**Now, try out the fitness test from the beginning of the program and see how much you’ve improved.