• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Healthy Recipes by Calories
    • 200 Calorie Recipes (& Under)
    • 300 Calorie Recipes
    • 400 Calorie Recipes
    • 500 Calorie Recipes
  • Healthy Recipes by Meal
    • Gluten-Free Dairy-Free Breakfast Recipes
    • Gluten Free Dairy Free Desserts
    • Dairy-Free Smoothies
    • Healthy Snack Recipes
    • No Bake Snacks
    • Easy Healthy Side Dishes
    • Easy Healthy Dinner
Fit as a Mama Bear
  • Easy Weeknight Dinners
  • High Protein Snacks
  • Fitness Tips
    • Home Workouts
    • Healthy Pregnancy
  • SMASH Program
menu icon
go to homepage
search icon
Homepage link
  • Easy Weeknight Dinners
  • High Protein Snacks
  • Home Workouts
  • Fitness Tips
  • Healthy Recipes
×

Home » Fitness Tips » 2 Day Workout Split For Women To Boost Strength

2 Day Workout Split For Women To Boost Strength

01/05/2023 by fitasamamabear

Please consult your physician before beginning any exercise program.  See full disclaimer
Woman in blue tank top and shorts sitting on the floor in running shoes before a home workout.
Woman in blue tank top and shorts sitting on the floor in running shoes before a home workout.

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.

I have an advertisement relationship with the ads in this post. Check out my disclaimer here

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.

Woman in blue tank top and shorts sitting on the floor in running shoes before a home workout. this …

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
Woman in white shirt and tights working out at home with text over the image.

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 Squats10/leg
Plank Row8/arm
Rest45 seconds x 3 sets
1.5 rep sumo squats8
Inverted pike press6
Side-lying hip raise with mini loop10/leg
Rest30 seconds x 3 sets
Rolling squats or speed squats20 seconds
Rest10 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 & Press12
Superman row10
RestRest 45 seconds x3 sets
1 arm DB row10/arm
Deficit lunge10/leg
Mini loop lateral plank walk30 seconds
Rest30 seconds x 3 sets
Hamstring Curl30 seconds
Reverse Plank30 seconds
Rest20 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.

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.

Graphic with pink circle and a woman performing an exercise with text beside the image.

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

Which 2-day workout split is best?

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

fitasamamabear

Meet Shelby – a Certified Strength Coach who has spent the last 10 years teaching women how to show up for their goals.

Her website, Fitasamamabear.com is a crucial resource for busy moms who need help making fitness and healthy living practical.

Learn how an everyday smoker and fast food junkie turned into a super fit mom of 3. If you want to send Shelby a message, visit her contact page.

See author's posts

More Fitness Tips

  • Upper Lower Split Workout Routine For Busy Moms
  • 4 Day Workout Routine For Females (PDF)
  • 15 Minute Triceps Workout At Home Without Dumbbells
  • 4 Corrective Exercises For Diastasis Recti

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

About Me

Blond haired woman in a black sweater outside smiling at the camera

Hey- I’m Shelby!

A Certified Strength & Nutrition Coach who has spent the last 10 years teaching women how to show up for their goals.

I’m a lover of all things chocolate and peanut butter, a feeder of stray cats, and a total introvert in real life. But I’m also super passionate about helping make fitness & healthy living PRACTICAL for busy moms.

Go here to read how an everyday smoker and fast food junkie turned into a super fit mom of 3.

Top Post

Honey Lemon Homemade Cough Drops 

High Protein Yogurt Pancakes

Easy, Healthy, Mocktails For Pregnancy

Creamy Chunky Monkey Smoothie With Caramel Sauce

4 Day Workout Routine For Strength

Footer

  • Contact
  • Work With Me
  • Disclaimer
  • Privacy Policy
  • Comment Policy
  • Advertise
DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.

© 2023 Fit as a Mama Bear