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Strong, Not Stressed: Daily Workouts for Busy Moms
Workouts that fit into your life — not the other way around.
Introducing Strong in 20, your go-to plan to finally feed your family well, get strong from home, and feel in control of your week.
✅ Eat meals the whole family enjoys (without making 3 versions)
✅ Strength train at home with quick, effective workouts
✅ Learn how to calculate your own macros and have some suggested meal ideas
✅ Reclaim your body and your sanity, one doable habit at a time
Goal:
Lean Muscle
Lean Muscle
HIIT, Weight lifting, Bodybuilding
4 weeks program
5 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Lean Muscle
Lean Muscle
HIIT, Weight lifting, Bodybuilding
4 weeks program
5 days/week
<30 mins
Level:
All Levels
All Levels
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Discover Strength and Confidence in Just 30 Minutes a Day!
Are you a busy parent looking to feel stronger, more energized, and confident—without spending hours at the gym? With short, efficient workouts that fit seamlessly into your packed schedule, this program helps you build muscle, boost your energy, and reduce stress—all while keeping family life manageable.
What You’ll Get:
- 4 Week Progressive Workout Plan: Five workouts per week, with main lifts that repeat to build consistency and accessory exercises to keep things fun and challenging.
- Core Strength Focus: Dedicated core exercises twice a week to improve stability, posture, and overall strength.
- Cardio Guidance: Optional cardio day to keep your heart healthy and boost fat-burning—perfect for those looking for a little extra sweat!
- Easy to Follow Instructions: Clear, step-by-step guidance that works for all fitness levels, whether you're just starting or getting back into it.
- Adaptable to Your Equipment: Use dumbbells at home or in the gym—no need for complicated or expensive equipment.
Why This Program Works for Busy Parents:
- Short, Efficient Workouts
- Flexible Scheduling
- Realistic and Sustainable
- Nutrition guidance and recipes that are kid friendly
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Cassie Tina
Online personal trainer
Hi, I’m Cassie, the founder of The Routine Mom. As a mom, wife, and career woman, I understand how hard it can be to balance everything while trying to prioritize your health.
My journey began over 15 years ago while prepping for a bodybuilding competition. With no cooking experience, I struggled with bland, repetitive meals—until I leaned into my Mediterranean roots and created healthy, delicious recipes my family actually loved. Over time, I developed efficient meal prep systems that fit into our busy schedules and kept stress low.
Now, as a certified personal trainer and nutrition coach, I’m excited to share everything I’ve learned with other moms. I’m creating an app to simplify meal prep and workouts, offering customizable plans, grocery lists, and quick, effective fitness programs.
Frequently asked questions
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Build core strength
* Build your endurance and conditioning
* Improve mental clarity and focus
What do I need to participate?
* You just need a pair of heavier and lighter dumbbells for the majority of the movements. If you have a barbell available you may use those for the primary movement as well as other accessory work!
* A stable bench that can be used for jumping onto.
* A plate or small step to use for elevated movements.
* A positive attitude and dedication to the program
What’s the schedule?
* Weight training 4 times per week
* 1-2 days of active rest: When you rest from lifting, you should still remain active. You can choose to go for a jog or run, play sports, go for a hike or a long walk!
* 1 full rest day
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #TRMgameplan or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
Just once a month. No spamming your inbox.
Drop your email to get my monthly newsletter packed with recipes and meal prep tips.
24/7 customer support
[email protected]
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