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A Calisthenics Workout for the Stay-At-Home Mom

If you’re a stay-at-home mom, balancing your day-today household chores, errands, school runs and child care can be very challenging. This can make it difficult for you to dedicate time for exercise or schedule a gym class. 

Lack of Exercise Causes Stress

In the long run, lack of exercise can actually lead to fatigue, obesity, and chronic diseases. In fact,  studies have found that lack of time for self is the greatest stressor for mothers. On the other hand, moms who exercise reported greater feelings of well-being mainly due to gaining a space of their own, time-out from busy schedules and the burden of childcare, and the feeling of doing something to improve their physical appearance.

But the good news is, you do not really have to spend a lot of time or money to be able to squeeze in an effective workout. You do not even need to leave the comforts of your home!  All you need is to practice a Calisthenics Workout that uses your own body weight.


Why Calisthenics is the Perfect At-Home Workout 

Practicing calisthenics is so functional that as you get stronger, the exercises can eventually help you perform your daily chores at home with more ease. And because you are only using your bodyweight, you do not need any expensive equipment or a gym membership to kick start your fitness routine.

Because this circuit is designed for busy moms, the exercises included in this workout are “multitasking” moves that target multiple muscle groups and provide a variety of benefits. Performing these exercises correctly and diligently can help you get back into shape, even when you’re at home.

Performing these exercises correctly and diligently can help you get back into shape, even when you’re at home:


If you’re looking to burn mega calories, including squat jumps in your routine is a great idea. Jumping in itself has been found to be just as effective as running but more fun, so when combined with the powerful squat exercise, you’re sure to gain maximum results at the same time period.

Doing squat jumps also burns calories at a faster rate, which is ideal for weight loss.  Squat jumps can help tone your thighs, legs and hips as well as target your core muscles. Other benefits include improvement in balance, mobility, muscle gain, and body strength.

How to do Squat Jumps:

  • For your starting position, stand with your feet shoulder-width apart, looking forward.
  • Then, start lowering down your hips as if you’re doing a regular squat, then jump up explosively engaging your core.  Use your whole foot to jump and not just your toes
  • Land softly with your weight on your heels going back into the squat position. Make sure your weight is back onto your heels before jumping back again.
  • Do two to three sets of 10 reps.
  • Make sure to use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees, as this can strain and injure your back.
  • Repeat for 1 minute.

Reference Video HERE


Lunges are amazing to shape your legs and buttocks; however, it is very important that you are doing them correctly. Doing lunges are said to help increase muscle symmetry, flexibility, balance and lower body strength.

Lunges are also helpful in improving your spinal health due to spinal deloading. Unlike other weighted exercises that adds weight to your spine and compress the spins, lunges cause spinal deloading where the opposite happens and the spins are decompressed. This makes lunges a suitable exercise for people suffering for back pain.

How to do Lunges:

  • For your starting position, stand up straight with your shoulders back and relaxed, looking forward.
  • Engage your core as you step forward with one leg (right) lowering your hips until both knees are bent at a 90-degree angle
  • Your right knee must be directly in front of your ankle and not pushed out beyond. While your left knee must not touch the floor.
  • Your upper body should be straight and not leaning forward as you lower down your hips.
  • Keep the weight in your heels as you push back to your starting position.
  • Repeat for 30 seconds, then again with the left leg for another 30 seconds.

Reference video HERE.


What can be more classic than a push-up? While they look so simple to do, they are tricky to perfect, in fact a lot of women may find it hard to perform a basic floor push-up. Even experts agree that getting the right push-up form is deceptively tough and doing it incorrectly can make it more difficult and lead to injury.

For women who are not strong enough to do a full push-up, doing a knee push-up is a great first step. It can strengthen your arms, core and upper body, and when you have developed enough strength, you can then move towards the full push-up. 

How to do Push-Ups:

  • For your starting position, lower your body facing the floor in a plank position. Your arms should slightly wider than your shoulders, straight with palms on the floor supporting your upper body while your knees and lower legs should be resting on the floor. Having your knees on the floor means you only have to lift your upper body weight.
  • Keeping your upper body straight and elbows slightly tucked in, engage your core as you lower down your chest to the floor.
  • Then, lift up your body back into the starting position. Your back should be kept straight and not curving forward.
  • Repeat for 1 minute.  

 Reference video HERE.


Another exercise that is a great multitasker is the mountain climber. It is a compound exercise that utilizes multiple muscle groups in your body while helping you improve your agility, coordination, blood circulation, core and body strength Another benefit is that mountain climbers also helps you burn more calories.

How to do Mountain Climbers:

  • For your starting position, lower your body in a plank position, with your arms a little wider than your shoulders, palms facing down supporting your upper body. Your toes should be touching the floor.
  • Pull your right knee in towards your chest without lifting your hips up, then quickly move it back to starting position. Alternate this motion with your left leg.
  • The faster your motion, the faster your rate will be.
  • Repeat for 1 minute

Reference Video HERE.


As the name suggests, the side plank is a variation of the plank exercise but instead of facing down, you lift each side of your body separately, giving each side a concentrated focus.

Aside from improving balance and strengthening your core, performing side planks can help in toning down the sides of your abdomen. This is especially great for women concerned about getting rid of love handles!

How to do Side Planks:

  •     For your starting position, lower your body with one side resting on the floor. Your feet should be stacked together, and one forearm supporting your upper body directly below your shoulder. Your other hand can be raised up or can stay on your hip.
  •     Engage your core and slowly lift up your body raising your hips lifting it up to the sky.
  •     Hold the position without letting your hips drop for 30 seconds. Make sure your core is engaged the entire time.
  •     Repeat on the other side for another 30 seconds.

Reference Video HERE.


You can start doing these calisthenics exercises by doing 2 to 3 sets of 10 repetitions each, however, another great way is to perform them back to back in a circuit, with each exercise lasting one minute. 

The entire circuit including the rest time is 5 minutes and you can repeat the circuit 3 times for a quick 15-minute workout, or do it longer if time allows you to do so.

15 Minute Circuit – 5 minutes repeated 3 times


  •     Squat Jumps – 30 Seconds 
  •     Lunges – 30 Seconds Each Side (1 Minute)
  •     Knee Push-Ups – 1 Minute
  •     Mountain Climbers – 1 Minute
  •     Side Planks –  30 Seconds Each Side (1 Minute)
  •     Rest – 30 seconds 

If you’ve tried these exercises at home, share with us your thoughts on how they’ve helped you manage your workouts better! 

But what if the exercise is too hard or too easy for you?

This workout employs basic calisthenics exercises that most moms will be able to perform, however, it may also be possible that you will not be able to get the results you need. This is because some routines are based on a certain standardized level and may not address your specific progress goals.

It’s also possible that categorizing yourself into these standardized levels of being a beginner, intermediate or advanced may even affect you negatively.  This is because you may fall in the many levels in between these levels and the lack of personalization is what’s hurting your training.

This is why we created The Movement Athlete Academy: to offer a fully personalized training program reflecting exactly where your level is for optimal performance.

Take the assessment to see how do you stack up on the 8 fundamental calisthenics moves



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