30 Home Workouts for Busy Moms!
Quick, effective home workouts for real life — no guilt, no perfectionism, no all-or-nothing.
A collection of 30 quick, easy-to-follow workouts using bodyweight, bands, or dumbbells so you can build strength at home… even with a busy schedule.
✅ Instant PDF Download
✅ Appropriate for 6-months postpartum+
✅ Minimal equipment needed
A collection of 30 quick, easy-to-follow home workouts including body weight, band and dumbbell options!
This workout guide is appropriate for 6-months to many years postpartum moms, or anyone who is looking for quick and easy to follow workouts you can do from home with minimal equipment!
Includes warm-up, 2-part strength training workout and cool-down/ mobility.
All you need is a band, a pair of dumbbells, a couch/chair and stairs!
Each workout takes less than 30-minutes to complete
YouTube demo videos for each movement, with modifications to meet your body where it’s at today
Options for reps/ rounds to make the workout work for you
Note: Upon purchase, you will be emailed a link to download the PDF. Please contact Rhonda if you do not receive the email within 30-minutes of purchase. (Check your Spam and Promotions folders).
Who this workout guide is for:
This guide is created specifically for moms who:
✔ Want simple, realistic workouts they can do at home
✔ Are 6+ months postpartum (or many years postpartum)
✔ Have taken time away from fitness and want an easier way back in
✔ Don’t want shame-based messaging or “bounce back” culture
✔ Want to build strength in a sustainable, feel-good way
If you’re craving structure without rigidity, strength without pressure, and movement that fits YOUR life — this guide is for you.
A collection of 30 quick, easy-to-follow home workouts including body weight, band and dumbbell options!
This workout guide is appropriate for 6-months to many years postpartum moms, or anyone who is looking for quick and easy to follow workouts you can do from home with minimal equipment!
Includes warm-up, 2-part strength training workout and cool-down/ mobility.
All you need is a band, a pair of dumbbells, a couch/chair and stairs!
Each workout takes less than 30-minutes to complete
YouTube demo videos for each movement, with modifications to meet your body where it’s at today
Options for reps/ rounds to make the workout work for you
Note: Upon purchase, you will be emailed a link to download the PDF. Please contact Rhonda if you do not receive the email within 30-minutes of purchase. (Check your Spam and Promotions folders).
Meet Rhonda
Hi! I’m Rhonda — physiotherapist, postpartum fitness coach, and mom of two girls.
I know how hard it is to fit exercise into motherhood. My mission is to help you see that:
👉🏻 Strength training doesn’t need to be intimidating.
👉🏻 You don’t need an hour.
👉🏻 And you don’t need to “start over” every time life gets busy.
I help moms ditch old beliefs about exercise and embrace the truth that:
ALL. MOVEMENT. COUNTS.
You are strong.
You are resilient.
Your body is capable of amazing things — and I’d love to help you feel that again.
What’s inside the 30 Workout Guide:
A beautifully organized, easy-to-navigate PDF that includes:
✅ 5 Bodyweight Workouts
Zero equipment. Zero barriers to getting started. Perfect for rebuilding confidence and strength.
✅ 5 Band Workouts
Great for glutes, shoulders, and core — with modifications for every fitness level.
✅ 20 Dumbbell Workouts
Progressive, efficient, and designed to help you get stronger week after week.
A collection of 30 quick, easy-to-follow home workouts including body weight, band and dumbbell options!
This workout guide is appropriate for 6-months to many years postpartum moms, or anyone who is looking for quick and easy to follow workouts you can do from home with minimal equipment!
Includes warm-up, 2-part strength training workout and cool-down/ mobility.
All you need is a band, a pair of dumbbells, a couch/chair and stairs!
Each workout takes less than 30-minutes to complete
YouTube demo videos for each movement, with modifications to meet your body where it’s at today
Options for reps/ rounds to make the workout work for you
Note: Upon purchase, you will be emailed a link to download the PDF. Please contact Rhonda if you do not receive the email within 30-minutes of purchase. (Check your Spam and Promotions folders).
Ready to Build Strength
(Without the All-or-Nothing Mindset)?
Feel stronger. Move with confidence. Build habits that actually last.
Get instant access to 30 Home Workouts for Busy Moms!
And the best part is - you don’t need to find childcare to do these workouts, AND you can do them in your pjs!
A collection of 30 quick, easy-to-follow home workouts including body weight, band and dumbbell options!
This workout guide is appropriate for 6-months to many years postpartum moms, or anyone who is looking for quick and easy to follow workouts you can do from home with minimal equipment!
Includes warm-up, 2-part strength training workout and cool-down/ mobility.
All you need is a band, a pair of dumbbells, a couch/chair and stairs!
Each workout takes less than 30-minutes to complete
YouTube demo videos for each movement, with modifications to meet your body where it’s at today
Options for reps/ rounds to make the workout work for you
Note: Upon purchase, you will be emailed a link to download the PDF. Please contact Rhonda if you do not receive the email within 30-minutes of purchase. (Check your Spam and Promotions folders).
FAQs
-
Workouts 1–5 → Body weight only
Workouts 6–10 → Bands (like these) (or do them bodyweight if needed!)
Workouts 11–30 → Two dumbbellsBeginners: 3–10 lbs
Intermediate: 10–15 lbs
Advanced: 15–25 lbs
-
20-30 minutes including a warm up, strength work, conditioning, mobility and cool down. If you are short for time you can always remove a section (such as the warm-up or the strength work), and still check off your workout as “done”. This program is all about ditching the all-or-nothing mindset!
-
YES! This program is designed to be done at home. It is specifically for busy moms who only have a small window to workout a few days a week. You can also do them at the gym if you have access to dumbbells and a band!
-
This totally depends on the person. However, I would recommend that you’re at least 6-months postpartum to do this program. And ideally have had an assessment with a pelvic floor physiotherapist first. If you’re less than 6-months postpartum, check out my DIY Strong at Home Foundations program!
-
Absolutely. I've worked with clients in Strong at Home from 6-weeks to 30+ years postpartum! The workouts are scalable for any age and fitness level!
-
Yes! This program would be wonderful for anyone who is looking to get back into consistent exercise with workouts that are easy to follow, and modifiable based on where you're at in your fitness journey!
-
This program isn't designed for pregnant folks. There are a few too many movements I wouldn't include/ would modify, so l can't confidently recommend it during pregnancy. You could purchase it and save it for when you're ready to ease back into exercise postpartum. I would recommend seeing a pelvic floor physiotherapist first and wait until around 6-months postpartum to try the workouts (and stick with the lowest option for weight/ reps)!
-
Yes it would be! There are YouTube video demos for each movement, including modification options!