Short on time and can’t commit to a 3-day workout routine? No problem! Use this 2-day workout split to get the biggest bang for your buck from your training program.
This two-day split workout is designed to use the time you have most efficiently. This means two full-body workouts that target your muscles in a strategic way to help you boost strength and tone.
When life gets busy, prioritizing something like a 5-day workout routine doesn’t make top priority. As a Certified Strength Coach, this means that you need to maximize the time you do have to hit the gym.
This 2 day workout split is geared towards busy moms who want to use their time in the most effective manner… without just doing a million burpees 😉
This is also the premise of the SMASH Fit For Life home workout program: to help you regain your energy, confidence, and strength in the shortest time possible.
Benefits of 2 day split workout:
- Saves time (25 minutes twice per week)
- Can be done at home
- Requires only a set of dumbbells and a mini loop
- Geared towards women to build strength
- Uses big exercises to give you the most for your time
- Great for beginners
What Is A 2 Day Workout Split
A two-day split workout is exactly what it sounds like: two workouts are done each week broken up in a specific way.
There are three ways you can split your workouts into two:
- Upper body & lower body split
- Push & pull body part split
- Full body workouts
For busy moms, I recommend splitting the workouts into a full-body workout split- this is what I do the most in the SMASH workouts. This is so that you work on each muscle group at least twice a week.
Working a muscle group more frequently = better results.
When you use a two-day workout split it’s also important to focus on exercises that use multiple muscles and joints (think squats) instead of isolation exercises (like a bicep curl). Basically, use functional training exercises.
However, showing up for workouts in which you’re doing endless burpees, sprints, and jump squats will leave you more drained than revitalized.
Focusing on slow control is how you make a total body workout more efficient as well as effective.
Note: if you’re looking for a two-day split workout that you’ll perform multiple times per week (four training days per week), opt for an upper body & lower body split workout.
Strength Training & Cardio: Which Is Better For Fat Loss & Toning
If you only have two days, which should you focus on?
Most women are striving for that lean muscle, sculpted look… but stick to endless hours on a cardio machine!
The truth is, strength training is what will help you build muscle mass and moderate cardio is what will help them look toned. It’s a combo effect and the foundation of the SMASH At Home Workout Plan... because it works.
And yet, so many women shy away from heavy lifting not realizing that muscle growth is what tones!
And when you build muscle, your metabolism goes up and you burn more calories doing nothing. This is what helps you lose weight and look lean long-term.
It is the best workout style for busy moms.
So, if you only have two days to work out, focus on strength training, and in your off days rock something like thoracic spine mobility while you're watching tv to help keep you injury free.
Equipment You Need
I think there’s a lot of ways to save money when it comes to fitness: the gym is overrated and you don’t need more than a set of dumbbells ($50) and a mini band ($10) to get wicked weight loss and strength results from full-body workouts.
Opt for dumbbells that challenge you by the last repetitions and learn how to make exercises harder without increasing your weight.
My suggestion is to start with a set of 15lbs and move from there. This is because for the exercises you need a lighter weight, you can just use one of the dumbbells.
You will need a mini band for these workouts as well to give you maximum tension.
Create a stronger, healthier you with minimal space and money! Check out the 4 best home workout equipment to rock your at-home fitness journey.
Warming Up
As with any strength training routine, warming up is a crucial component, as is making sure you hit all major muscle groups. Make sure you focus on dynamic mobility drills to really get the joints happy before diving into anything strength-based.
Just hopping on the treadmill won’t do it. Use the 5-minute warm-up videos below before your workouts
The Full Body Workouts
Below are the two full-body workouts you need to boost your strength. Each workout is done in under 25 minutes and focuses on major muscle groups.
Make sure to perform the full-body workouts on non-consecutive days so that your body has some time to rest and recover between sessions.
Workout #1
| Bulgarian Split Squats | 10/leg |
| Plank Row | 8/arm |
| Rest | 45 seconds x 3 sets |
| 1.5 rep sumo squats | 8 |
| Inverted pike press | 6 |
| Side-lying hip raise with mini loop | 10/leg |
| Rest | 30 seconds x 3 sets |
| Rolling squats or speed squats | 20 seconds |
| Rest | 10 seconds x4 sets |
How to perform the full-body workout:
Perform the first two exercises back to back without rest. After the plank row, rest for 45-60 seconds and then repeat the sequence a total of three times through.
Then, move on to the next three exercises and perform them without rest. After the side-lying hip raise, rest for 30 seconds and repeat for three rounds.
Finally, finish with the rolling squats and rest 10 seconds only between sets (learn more about Tabata training)
Note: you can do the plank rows with a mini loop or a dumbbell.
Workout #2
| Dumbbell Squat & Press | 12 |
| Superman row | 10 |
| Rest | Rest 45 seconds x3 sets |
| 1 arm DB row | 10/arm |
| Deficit lunge | 10/leg |
| Mini loop lateral plank walk | 30 seconds |
| Rest | 30 seconds x 3 sets |
| Hamstring Curl | 30 seconds |
| Reverse Plank | 30 seconds |
| Rest | 20 seconds x 2 sets |
How to perform the full-body workout:
Perform the first two exercises back to back without rest. After the superman row, rest for 45-60 seconds and then repeat the sequence a total of three times through.
Then, move on to the next three exercises and perform them without rest. After the plank walks, rest for 30 seconds and repeat for three rounds.
Finally, finish with the hamstring curls and reverse plank resting 20 seconds between sets.
Sick of starting a fitness program only to fall off the wagon in a few short weeks?
Discover the ultimate solution for busy moms seeking a quick and effective workout routine at home. As an exhausted mom of three, I designed these 25-minute sessions to fit seamlessly into your busy schedule.
Through targeted, practical workouts done in under 25 minutes at home, I help you become stronger, more confident and have more stamina for your day.
Showing up COUNTS.
These workouts focus on getting STRONGER with just one set of dumbbells and a mini band. Plus, you have direct access to a Certified Strength Coach anytime you have questions (or need some motivation!).
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.
Other Fitness Tips To Help You Achieve Your Goals
- 4 Day workout routine
- 5 Day workout routine for women
- 3 day workout plan
- No equipment shoulder workout
- 25+ home workouts for weight loss
- 6 week fat loss workout plan
- How to make at home workouts harder
- The best mom workout for busy days
- Everything you need to know about home workouts
- How to master push ups as a beginner
- The best tricep exercises for women
- Wicked exercises for back strength
- 3 muscles to always stretch post-workout
- Why you should use pause reps
- Best bodyweight exercises for moms
- Follow-along at-home workouts
- Fitness tips
Frequently Asked Questions About A 2 Day Workout Split
If you only have two days to train per week, opt for full-body workouts. Training full-body makes it so that you’re targeting your most-used muscle groups at least twice per week which is more effective. However, you need to find a two-day split that you actually enjoy which means give a push & pull body part split or an upper body & lower body split a try.
What do I do if I have three days to work out?
If you have three days to train, you can double up on one of the full-body workouts. Just make sure not to train the workouts back to back so that your body has recovery time. Or, you can look at switching to a 3-Day Dumbbell Workout Routine.
Shelby aka Mama Bear
Marie
I love the dynamic mobility drills you suggested for a warmup. My warmups need some work (I always feel like I’m short on time!) so I am going to focus on that this week. Thanks so much!
fitasamamabear
It definitely makes a difference!
Rebecca
I have been doing these two workouts twice a week for the past four weeks and I can't believe the difference I'm seeing and feeling already! I look and feel stronger from head to toe! The workouts are easy to fit into my schedule and easy to follow. I love all the exercises you recommend! Thank you!
fitasamamabear
AMAZING!! So happy you came across them!