This beginner push up workout for busy women works your deltoids, glutes, core, and chest so you can strengthen muscles to do a push up in 15 minutes.

I have every excuse in the book for why I cannot do a push up. 

I have been a runner since high school and have mainly focused on my speed rather than my strength up until a few years ago. 

I just had three kids in under four years, so I was pregnant most of that time and could not workout exactly the way I wanted to. Then I was doing the postpartum thing, so while I was able to get back into shape between children, I was not focused on push ups specifically. 

I am tall – just shy of six feet – and taller people can have a harder time getting to push up perfection. 

Now, when those excuses do not hold much weight for me anymore, I have a few other ones about how busy I am to take their place. 

I have three young kids I chase around all day and getting in a workout while they are awake is a feat that I am not always up for. 

I work as a personal trainer and blogger when the kids go to bed at night, so I have limited time to workout.

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I am a beginner again in weight lifting and feel like I am learning my body all over again since Hazel (our third child) was born and I find it really frustrating. So frustrating some days that I just want to throw in the towel.

The bottom line through all these excuses is I cannot do a push up, but I want to. Instead of letting these excuses hold any weight anymore, it is time to get going on being able to do just one push up. 

Seriously. If I could do just one full push up, off my knees, I would be beyond thrilled. Literally just one. 

Now that I have completed the beginner plan of the Finish Line Strong Training Plan as a way to get me back into a workout habit, I am turning my attention to this push up goal. This beginner push up workout for busy moms is a nice introduction to how strong your push up muscles are right now. It will help you start the process of strengthening your glutes, deltoids (shoulders), triceps, chest, and core. 

Even though this is a simple workout, it is effective and will most likely leave you feeling a bit sore in your shoulders and chest. You can also complete this workout in less than 15 minutes, which makes it ideal for busy women. 

Give it a try as a great introduction to push ups on a tight schedule. My favorite weights to do this workout are the Bowflex Adjustable Dumbbells. I have used them for years and love them as my go to at home workout weights. Find more workouts using them here.

Beginner Push Up Workout For Busy Women 

You can see each move in video on YouTube here. 

In Set 1, complete 8 reps of each move for a total of 2 rounds. In Set 2, complete 8 reps of each move for a total of 2 rounds. Repeat this pattern for Set 1 and 2 again. 

Set 1 – Complete 8 reps of each move for a total of 2 rounds. 

• One lunge to two kneeling shoulder presses (each side)
• Flat opens 
• Wall push ups 

Set 2 – Complete 8 reps of each move for a total of 2 rounds. 

• One front row to one side squat (Right and left side squats is two reps)
• Lunge hold with tricep pulls (each side) 
• Wall push ups