Fit Mom Fusion: Total Body Program for Moms
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
6-Week
Days Per Week
4 Days/week
Time Per Workout
25–40 minutes
Equipment Required
Dumbbells, Mat
Target Gender
Female
For busy moms who want strength, stamina, and a sustainable fitness routine.
This 6-week full-body program is built for moms balancing daily demands with a desire for fitness and energy. The workouts are short, effective, and functional — using dumbbells and bodyweight to increase total-body strength, endurance, and tone. Each session targets metabolism,
Day 1 – Strong Lower Body & Core Activation
| Exercise | Sets | Reps |
| Bodyweight Squats | 3 | 15--20 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Glute Bridge | 3 | 12-15 |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Side Lunge Stretch | 3 | 20-30 seconds per leg |
| Side Lying Clam | 3 | 12-15 |
| Dumbbell Squat | 3 | 10-12 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Dead Bug | 3 | 12 |
| Shoulder Tap Push up | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| cat cow | 3 | 15-20 |
Day 2 – Empowered Upper Body & Core
| Exercise | Sets | Reps |
| Dumbbell Shoulder Press | 3 | 10-12 |
| Bent Over Dumbbell Row | 3 | 8-12 |
| push up | 3 | 15 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Floor Wipers | 3 | 12 |
| Superman exercise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Side Plank 1 | 3 | 1 |
| Single Arm Circles | 3 | 12-15 |
| Russian Twist | 3 | 20 |
| Rolling Like a Ball crab | 3 | 10-15 |
Day 3 – Total Body Conditioning Circuit
| Exercise | Sets | Reps |
| Resistance Band Overhead Squat | 3 | 8-12 |
| Reverse Lunge Knee | 3 | 8-10 per leg |
| Push Up to Renegade Row | 3 | 6-10 |
| Dumbbell Deadlifts | 3 | 8-10 |
| Push up Toe Touch | 3 | 10-12 |
| Plank | 3 | 1 |
| Dumbbell Glute Bridge | 3 | 12-15 |
| Jumping jack | 3 | 30 seconds |
| Dumbbell Side Bend | 3 | 12 |
| Overhead Shrug | 3 | 12-15 |
| Standing Hamstring Stretch | 3 | Hold 30 sec |
| Happy Baby Pose | 3 | 30-60 seconds |
Day 4 – Core Control & Mobility Reset
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Pelvic Tilt | 3 | 12-15 |
| Dead Bug | 3 | 12 |
| Banded Single Leg Glute Bridge | 3 | 12-15 |
| Side Plank Knee to Elbow | 3 | 12 |
| Side Plank 1 | 3 | 1 |
| Standing Hamstring Stretch | 3 | Hold 30 sec |
| arm leg raise | 3 | 12-15 |
| Corner Wall Stretch | 3 | 30 sec |
| Supine Spinal Twist | 3 | 15-30 sec |
| Happy Baby Pose | 3 | 30-60 seconds |
