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.
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.
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.
Workout Printable PDF
Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.
Mark down the workouts and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster.
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
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.
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.
the ultimate workout program for busy moms—quick, effective strength-based workouts you can do at home in just 25 minutes to help you gain confidence, energy and feel in control.
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.
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!
Kimmy
I love this workout, I already tried it yesterday and I feel much better now than before so I will continue on this and it to my daily routine exercise.
- I highly recommend this thanks for sharing I would love to see your other exercise methods.❤️️
fitasamamabear
This makes my heart happy, thanks!
Brigitte
Thanks for the great program. I haven’t been able to stick with anything because I would always try to pack too much into my workouts. This is perfect to do quickly in the morning and leaves me feeling sore in a good way!
fitasamamabear
Glad it helps you get it in!
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Есть лишь гарантия слив бабла
Debb Октябрь 22, 2022
Страховка? Какая еще страховка? От брокера, которому якобы уже 10 лет, но на самом деле его создали в 2021 году? Но это же полный смех, бред! Однако немало людей еще не могут отличить правду от вранья, и они постоянно вкладываются в такие проекты.
Терять деньги многим не привыкать, но я так и не могу понять, зачем это делать, какая выгода от подобных вещей? Это какое-то извращенное чувство того, что ты слил, отдал свои деньги другим ребятам? Не знаю, как по мне, то такие ресурсы нужно относить в Черный Список. Официальный сайт до сих пор у них не в блокировке, и я не понимаю почему, куда смотрит регулятор ЦБ РФ, что не отдает распоряжение о блокировке этого ресурсика.
ТО, что это грязная кухня, понятно сразу же: бонус 100% на депозит, кредитное плечо аж до 1:1000, отсутствие контроля от хотя бы одного вразумительного регулятора. Вам это ничего не напоминает? Да каждый второй мошенник, который когда-либо существовал и разводил людей на деньги, имел такие же условия для торговли.
Очень много вранья
Волк Октябрь 29, 2022
Ой, сколько же тут вранья, ей Богу. И про большой срок работы наврали, и про ECN наврали, и про безопасность наврали. А у самих кроме регистрации на бумажке в Гренадинах ничего и нет. Смешно смотреть на то, как эти скамеры пытаются разводить людей))
Денег не ждите!
Хиски Октябрь 31, 2022
Как только прошел регистрацию, так сразу же меня принялись сливать по полной, и происходило это именно на разрекламированной криптовалюте BTCUSD, ETHUSD, и только после этого я понял, что если и заниматься криптотрейдингом, то лучше все это делать на криптовалютных биржах, но не через Esperio. А здесь можно лишь минус поймать, как я -800 поймал еще весной 2022 года, наивно полагая, что ресурс, компания, зарегистрированная в такой стране как Сент-Винсент и Гренадины, и правда дает людям возможность торговать, получать деньги на мировом рынке, выводить и так далее. Был откровенным лохом, я это признаю, сознаюсь в этом. И никому одновременно с этим не могу порекомендовать данную организацию. Вас будут доить на деньги, впаривать всякого рода шлак в виде сигналов и аналитики. Лишь бы вкладывали деньги, сливали, вкладывали и затем снова сливали.
Одни лишь байки о профитном трейдинге
Nik21 Ноябрь 1, 2022
Мне интересно, а где же эти 100 тысяч зарегистрированных пользователей? Где их искать? А то как-то странно читать о таком большом количестве людей, которые трудятся на сайте Esperio, но не иметь возможности лично с ними пообщаться, ну хотя бы с кем-то.
Нет, на самом деле ничего такого у меня не выйдет, да и выйти не может потому, что мне и всем другим наивных юзерам врут о надежности ДЦ, о большом количестве реальных клиентов, о выводах денег. Ресурс так себе, без репутации и имени, администрация нагло врет пользователям, не слушайте представителей сайта. Домен у них работает всего лишь с 2021 года, о каком 2012 может вообще идти речь?
Если вообще дальше заводить речь про отрицательные моменты у Esperio, то можно будет выделить и отсутствие лицензии, и отсутствие нормальных документов, доказывающих, что резервы компании превышают общий вложенный капитал трейдеров. То бишь никаких гарантий нет.
Быстрая потеря средств
Love Ноябрь 3, 2022
А вы посмотрите, где именно они зарегистрированы. И сразу же станет ясно, что с платформой родом из офшорной помойки ничего общего иметь нельзя. Такие ресурсы быстренько создают, практически на конвейере идет штамповка. Не может компания, которая была зарегистрирована относительно недавно в такой офшорной стране как Гренадины, быть проверенной, честной, выплачивать хотя бы кому-то деньги. Это нереально даже с точки зрения адекватного восприятия торговли как таковой. Деньги идут в карман этим мошенникам и скамерам, уже сто раз об этом рассказывали люди, да и рецензий негативных море. Запомните, если вы видите офшорную конторку, без таких лицензий, как FCA, CySEC, ASIC, ЦБ РФ, то это 100%-ый лохотрон и кухонный разводняк. Так что и смысла торговать в Эсперио нет никакого, абсолютно.
Не понимаю, что происходит
koteika Ноябрь 13, 2022
Не понимаю, что происходит. Торговал тут месяц, все шло хорошо, сейчас решил вывести прибыль 350 долларов и ничего не происходит. Уже 2 недели прошло, как моя заявка висит в Esperio, и все также на том же месте. Что делать, хз
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