Click Here for the Mommy and Me Workouts 6-Week Cycle

These workouts are designed for moms with babies and toddlers at home. They are functional, effective training routines you can do with little ones running around. Some of the workouts also include movements you can do with your kids to get them involved.


READ: Exercising With Your Baby: The Babywearing Workout


The workouts are four days a week. You can do them on consecutive days or between your days at the gym. You can also use them as supplemental workouts for your primary training. For example, if your usual focus is running, the strength-endurance workout might be good to do before your run. Since the focus of the program is general physical fitness, it can be used by moms of all fitness levels.

Breaking Muscle Shop

Me exercising with my baby boy.


Each day has a different focus. Day one is conditioning day, day two is a short interval workout, and day three is devoted to yoga. The final day of the week is focused on a specific skill you’re working on.


Although you can jump in any time you like, I recommend starting from the beginning. Over the six-week period, you will repeat certain workouts at a greater intensity or volume and focus on improving your pull ups, running, and core strength.


EDITOR'S NOTE: Nicole Crawford is a certified personal trainer and women's fitness specialist (NASM) and a pre- and post-natal fitness specialist (AFPA). Nicole thinks all moms should have the opportunity and support they need to stay fit. She volunteers at crisis pregnancy centers and is completing DONA International's requirements to become a certified birth doula. Connect with Nicole:


Week One

Day One - Conditioning

Stroller Run/Walk – 45 minutes


Walk 5 minutes to warm up. Then walk 3 minutes, run 5 minutes for 40 minutes or 5 total rounds. 


Day Two - HIT

You can do these one after the other or at different times of the day.


A. 20 minutes, as many sets as possible, 1 minute rest between sets:

  • Goblet/Baby Squat x 15
  • Weighted Lunges x 20 (10 per side)
  • Weighted Cossack Squat x 20 (10 per side)
  • Weighted Split Squat x 10 (5 per side)


B. 20 minutes, as many sets as possible, 1 minute rest between sets

  • Push Up x 10
  • Plank Hold x 20 seconds
  • Side Plank x 20 seconds
  • Bridge x 15


Day Three - Yoga

My three-year-old daughter loves doing this series with me. I emphasize the opening movements of stretching tall during tree pose, side angle, and triangle pose, as well as the curling up movements of forward fold and child’s pose.


Run through the following series 3-5 times. Hold each pose for three deep breaths:

  • Mountain Pose
  • Tree Pose
  • Mountain Pose
  • Forward Fold
  • Triangle
  • Extended Triangle
  • Side Angle
  • Triangle
  • Warrior 2
  • Warrior 1
  • Tree Pose
  • Chair Pose
  • Forward Fold


End with 3 minutes in Child’s Pose and a 5-10 minute Savasana.


Day Four - Skill Practice

Practice a skill of your choice (handstands, pistols, pull ups, or other exercise you’re working on) for twenty minutes today.


Want more? Click to download all six weeks as a PDF:


Mommy and Me Workouts for Busy Moms 6-Week Cycle