You have got that mom brain going strong these days, so you need compound moves to maximize your time. This 22 minute mom workout is perfect for busy days.
When Zoey was born at 36 weeks and 6 days weighing only 6 pounds, the doctors told us we had to wake her up every two hours to eat around the clock.
She was a very slow eater (and still is at four years old), so it would take her close to an hour to be full.
If I was lucky, she would fall asleep while eating and be out. If I was not, she would be up for at least a half hour.
Then it was a quick rest for me before I had to wake her up to do it all over again. Thankfully I only had to do this for about six weeks before she put enough weight on, but it marked the start of mom brain.
Now that we have three little kids, the mom brain is in full swing.
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It is so bad some days that I will lose my train of thought mid-sentence.
In a short sentence.
Rob and I have come to call it short circuiting when it happens because clearly some of the circuits in my brain are not connecting the way they should be.
It could be the lack of consistent (or enough) sleep. It could that there is always a tiny human who needs something. It could be that I have a laundry list of thoughts in my brain at any given moment.
Whatever the reason, I am in the season of conversations needing to be short so I can actually remember beginner to end what was said and how to respond.
Bring on the 22 Minute Mom Brain Compound Workout. A workout designed with short reps so you do not lose count, a quick time frame so you can get back to tending to the kids, and compound moves so you can make the most out of each exercise.
Sure, this workout is only 22 minutes and has lower reps, but it packs a powerful punch for a full body workout that left me sore for a few days.
Please make sure you warm up before starting this workout. You can get a printable warm up guide here, or opt for 5-10 minutes of easy cardio like a walk, jog, or cycle. Please do the same with a cool down!
22 Minute Mom Brain Compound Workout
You can watch each move on this Instagram post.
In Set 1, complete 4 reps of move one. Then complete 4 reps of move two in Set 1. Repeat this pattern for a total of four rounds. Follow this pattern for Set 2 & 3. Repeat the whole workout a second time through.
Set 1
- Deadlift to Calf Raise
- Curtsy Lunge with Bicep Curl
Set 2
- Snatch to Press
- Static Lunge with Tricep Pullback
Set 3
- Side Lunge with Straight Arm Raise
- Press with Front Lunge
Make sure you pin this workout so you can save it for later!
Want more workouts you can easily do from home with adjustable dumbbells? Check out this list of the 5 best workouts to do with adjustable dumbbells.
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
