2 Day Workout Split For Women To Boost Strength

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 😉

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 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).

Doing this 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 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.

So, if you only have two days to work out, focus on strength training.

Equipment You Need

The best part about these full-body workouts is that you can do them at home with some dumbbells and a mini band.

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

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

• Total body warm up
• Total body warm up
• Upper body warm up
• Lower Body warm up

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.

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.

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.

How To Gain Strength In Under 25  Minutes Per Day

Stop guessing what works when it comes to building strength and feeling less squishy.

The SMASH Fit For Life workouts will boost your stamina and help you feel more comfortable in your own skin, all in just 30 minutes per day.

Delivered right to your phone, these step-by-step workouts require only one set of dumbbells and a mini band.

Boost your strength and reduce the squish with SMASH Fit For Life.