Albany Rae

Female Health & Fitness Coach

Moms on the Move Program is built for moms who need efficient, effective workouts without spending hours in the gym. Each session is 30–45 minutes, requires minimal equipment, and can be completed anywhere at home—during nap time, between errands, or before the kids wake up.

This program focuses on building strength, boosting energy, improving mobility, and increasing confidence through smart, time-efficient training. Every workout is structured to maximize results in the shortest amount of time.

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Program Structure
-Duration: 6 weeks
-Workouts per week: 5 
(4 weighted  workouts, 1 LISS cardio session)
-Time per session: 30–45 minutes
-Equipment needed:
   •Dumbbell
   •Booty Bands
   •Long Bands
   •Mat (optional)
   •Chair/Bench (something to step up on)
   •Stability Ball


Weekly Breakdown
-Each week follows a balanced training schedule to ensure strength, endurance, mobility, and recovery:
  •Day 1-Heavy Legs 
  •Day 2-Upper Body
  •Day 3-Rest
  •Day 4-High Volume Legs
  •Day 5-Full Body Circuit + Core
  •Day 6-Active Recovery
  •Day 7-Rest

Each session includes:
-Short warm-up (~5 min)
-Main workout (30-40min)
-Finisher or burn-round (3–5 min)

Progression Through the 6 Weeks
-The program gradually increases intensity to ensure consistent progress without feeling overwhelming.
-Movements are the same for 3 weeks. Each week try to progress in weight or reps to build intensity and muscle! 
-After the first 3 weeks exercises will change!

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