Upper Body Workout for Busy Mama's

Hi! I'm Christine- mama of three crazy kids, wife to a handsome hubby, and your trainer!

​Moms need muscles! You know this- kids are heavy.

Muscles provide the freedom to do what motherhood requires us to do- especially upper body strength. With a set of dumbells, I created an upper body workout routine for mama’s so that we can do everything to live our healthiest, happiest life.

From the moment that tiny 7 pound newborn is placed in your arms, your upper body needs to be able to carry them a lot. Not to mention all of the other things that you need to bring along with you- the diaper bag and the dreaded car seat. You need that upper body strength to maneuver motherhood safely and painfree.

The average weight of a newborn carseat is between 10 and 20 pounds. WHAT.
That means you are potentially carrying 30 pounds after having a newborn. And you know this mama, but the kid only grows from there. And so does the amount of things that you are carrying!

I said it before and I will say it again- Moms Need muscles.

Disclosure: Us Mama's are busy and we have the gift of home delivery, so for your convenience I have included some links of my favorite things from Amazon. I may receive some commissions for any purchases that you make through those links, making it possible for me to give you more tips to be a healthy and happy mama. Thank you for your support!
 
For this workout, you need a set of moderately heavy dumbbells- Something that challenges you the last couple of moves. For example, if you are able to complete all 20 reps, you will need to increase your weight. The last 2-3 should be difficult, but possible. 

​

You can do it Mama!

I designed this workout to allow interruptions, which is perfect with littles running around. So get to it and when you are done, refuel with my favorite green smoothie.  

Deadlift

Bend at the knees and hips, bringing the weight to your knees.

Use your upper back to stand up straight.

Forward and Side Lateral Raises

Standing Tall with shoulders rolled back, bring weight forward with your arm straight to shoulder length. Lower slowly back to side. Repeat on alternate arm.

Standing Tall with shoulders rolled back, bring weight to your side with your arm straight to shoulder length. Lower slowly back to side. Repeat on alternate arm.

Rows

Similar to the deadlift, bend your knees and hips forward. Bring both weights up to your rib cage, squeezing your shoulder blades together. Lower the weight back to your knees slowly, keeping your elbows in the entire time

Bicep Curls​

Keeping your arms at your side, curl the weight at the elbow toward the shoulder and back down slowly.