Mom Strong Exercise Videos
On this page, you’ll find links to all of the exercise videos, along with warm-up and cool-down routines and the full workouts.
Lower Body Exercises: Hamstrings, Calves and Lower Back
Dumbbell Romanian Deadlifts https://youtu.be/5I8U453FZPU?si=-caIm0nzl6SqmdN7
Dumbbell Romanian Deadlifts, side view https://youtu.be/tFE9Npl8e20?si=zauLbaA8IDzRGdPV
Barbell Romanian Deadlift https://youtu.be/DIIk52qA1PA?si=Rht8LUKC44u6qFda
Medicine ball goodmornings https://youtu.be/GBzWu_pqsyM?si=OZfaWtVYGOtYdAvo
Calf raises https://youtu.be/-FoaPDA_gWM?si=WtzotSOLG9-jpBPe
Double and Single Leg Calf Raise https://youtu.be/c2tYmAHhrc8?si=sFufsP1QAk47iA6S
Single Leg Calf Raise, side view https://youtu.be/WxRyUXDeccs?si=bjZwi90_IjOjgrur
Bird dog https://youtu.be/HuXfeS1Zkuk?si=AjJl6-UFoslUkwFi
Lower Body Exercises: Quads and Glutes
Bodyweight squat https://youtu.be/qKiFHt6XOeE?si=0-Nuz7EMvf3QnNXb
Resistance band squat https://youtu.be/q-yjn0HDW20?si=Y4T-oKmsVAW4wrs0
Multi option squat https://youtu.be/6xiL685fN9w?si=fLQww_UPYfclgiGS
Front squat with Medicine Ball https://youtu.be/5bzJSrLGx8o?si=5Fj8QKJfFkJsY1co
Front squat with Sandbag https://youtu.be/nCxFRHXUzMk?si=mwj0XQ8cd9hpNMH3
Barbell squat https://youtu.be/BkNrt11OFms?si=eL7PleOIB6wdb-6r
Plie squat for inner thighs (Sumo) https://youtu.be/ttfYwE8z5-w?si=2Ewwro4mCgvvV7f8
Dumbbell deadlift https://youtu.be/NVJ0QB3u2E4?si=mChk8ih-ubptwoxm
Bodyweight split squat (lunge in place) https://youtu.be/9Ru1oEMHf-Y?si=rMnRLs_QmLZZojyg
Multi option split squat (lunge in place) https://youtu.be/WBq0kKmteO4?si=gIpgLMr-RY7Ntuva
Dumbbell split squat https://youtu.be/DAIMz86AB8E?si=juecs023eJqYokoP
Dumbbell squat https://youtu.be/5JPnRq3qVbI?si=CIAXSWiPc-yFKcK4
Bodyweight step ups https://youtu.be/OtAHHna8c0Q?si=SSzD0W6j3PGOFf3z
Bodyweight step ups multi option https://youtu.be/SxnfV3nEa8E?si=KCo8GZfbu3CM1c-k
Dumbbell Step ups https://youtu.be/PFd9VdXQ-r0?si=r5TH3hvA3oU1w-vX
Bodyweight Bulgarian split squat https://youtu.be/Oj06Yxqgyhw?si=IFbSVZhDQLecoW8n
Dumbbell Bulgarian split squat https://youtu.be/zX0_5vQGEo0?si=i1zkHqjufZ73kEGS
Glute Bridge, multi options shown https://youtu.be/kBYwLiTmrhs?si=xelR_Y8KIpJNCDZQ
Bodyweight only, Glute bridge https://youtu.be/Y65QwZxE1-o?si=06vn-piP26zTpTrx
Single Leg Glute Bridge https://youtu.be/PanKnJ82ps4?si=m514QKJY2UA2j0T1
Weighted glute bridge https://youtu.be/xGA6DId6gns?si=gvn4QmH0tJlPf0Y-
Resistance band pullthrough https://youtu.be/Ut7aCALaRAY?si=h50-L6bPXD2YKxcX
Upper Body Exercises: Chest and Back
Dumbbell chest press https://youtu.be/ty8FZOj8UJU?si=sGQBIe7eNqNY190H
Dumbbell chest press, side view https://youtu.be/c8bIlBX786E?si=86MTh8qi6GP87X8d
Barbell bench press https://youtu.be/UFiLxKlstaY?si=rL0VhPKeEVMax3Yl
Dumbbell Flat Bench Chest Fly https://youtu.be/l6PYCeBVqEc?si=G957WOjHpsG5cjO_
Dumbbell Flat Bench Chest Fly back view https://youtu.be/0gkyHUOOczs?si=IvNbyLY3idUvqm0B
Incline pushup on knees https://youtu.be/xN8BAlvRnUU?si=OODItWrBVQnWTHqC
Multi opton pushup video https://youtu.be/XYNpE-7K79g?si=2FjPXhOTXv-W1Ril
Incline pushup on toes https://youtu.be/7SfzXz09wlA?si=WOVSB4CrG7l2bUZg
Pushup on floor, on knees https://youtu.be/2dFtdPuu67c?si=QvkcF7XEylr4c7vT
Pushups on toes https://youtu.be/VRUCECNR-fo?si=HVmArYMGECHnF0eN
Dumbbell Bent Over Row https://youtu.be/jiRpGa_U4-Q?si=k1qjYS1yfZmajlyZ
Row variations https://youtu.be/T-N_ttEXkfA?si=Vf7I-UO1NqjdLyoY
Palms down resistance band row https://youtu.be/pJ6UZ3sfG78?si=dyDTJsTteohv4Eg9
Palms in resistance band row https://youtu.be/ylqToe6bqxU?si=Hl85oRWNxn74OjT9
Resistance band pullover https://youtu.be/F7qa1crDe9Q?si=kxfxlhJ01GzheXBf
Dumbbell Pullover https://youtu.be/_VlLNk2SM9s?si=PIhOGsov7i4Tt72i
Upper Body Exercises: Shoulders and Biceps
Resistance band lateral raise https://youtu.be/LQYci27tZfs?si=LgpRnTcr_sz0ZPTf
lateral raise, variarions https://youtu.be/jxbXuo9FX1k?si=KPJRmGtQfZje58nl
Dumbbell lateral raise https://youtu.be/yhOiIxtoZ8I?si=bI89Pu662nmoj_tH
Dumbbell Rear Delt Fly https://youtu.be/4PrR3W3YO9s?si=wa8vu5Faq2S22W9s
Rear Delt Fly variations https://youtu.be/3-7rzVKytN0?si=-rL70s2_5oaPU_zF
Dumbbell seated shoulder press https://youtu.be/aWBd1TcxE5s?si=E7EIebJ4bytzLeV6
Dumbbell standing shoulder press https://youtu.be/iBL4lYxNNA8?si=OkWazrTH6KJ1GmdQ
Shoulder press, variations https://youtu.be/1aKui_MvvZU?si=SIkmmOZmc6Ebtq28
Resistance band shoulder press https://youtu.be/bajYRkpo02o?si=XG6D0kQu-GjJbG0R
Biceps curl, variations https://youtu.be/5xJaF6mzoqk?si=dxTO47-8Y2DD5JPL
Resistance band biceps curl, front view https://youtu.be/F6R7yXnMvy0?si=jkTf5vcz7a26QXak
Resistance band curl for biceps, short https://youtu.be/wzdFm7iP-qE?si=CASvx_OZ2xipYhhr
Barbell Biceps curl https://youtu.be/9qx0XuW2gys?si=OqLzbaLt_AwGiRjr
Dumbbell Biceps curl https://youtu.be/TFDpgqR3wUw?si=Ssw-6pDPe3wTyBMd
Dumbbell Hammer Curls https://youtu.be/lSQIMGA7YUY?si=GNv3bRD0tdRhODz5
Upper Body Exercises: Triceps
Bench dip with knees bent https://youtu.be/IqlgUtSjbYo?si=JyAwLmrTQjk094td
Bench dip, variations https://youtu.be/T2IlP4hX94o?si=aTKqpOyQ-E49_EC_
Bench dip with straight knees https://youtu.be/dtINeAAUgCU?si=c8hkhvtvUpsRVFSs
Weighted dips https://youtu.be/eOyE50z4ics?si=HJYQihvmMmKs1udo
Close grip bench press https://youtu.be/X61M-dFfNTA?si=YlOuLctQddr6ydh0
Skullcrusher/Nosebreaker with dumbbell https://youtu.be/BwHkEYv2FC4?si=In_K9PZL99aTN-HC
Skullcrusher/Nosebreaker with barbell https://youtu.be/rCDCD0TBfS4?si=KazXJnYx2mhpjj51
Incline tricep pushup on knees https://youtu.be/ffiFR7KzOeM?si=lWauYbF2UWkdJcw2
Incline tricep pushup on toes https://youtu.be/gy_n4Q8nESM?si=976CnuUGet5BPa8w
Incline Tricep pushup variations https://youtu.be/ScoUk9H0Egw?si=fEyZlUHmvg6tGdxc
Tricep pushups on knees https://youtu.be/jLbnEZGSm4s?si=hmgwUHgysASg_k8-
Resistance band tricep extension https://youtu.be/d1TrsGkYie0?si=cNRmmHo4RWOHrVci
Overhead tricep extension variations https://youtu.be/yH9Lkx_ifW0?si=DW_Cx02NP-Uj2_kd
Core
Plank level 1 https://youtu.be/qEAEpnILIHM?si=hhMN_q9HvKBQ5qb-
Plank level 2 https://youtu.be/3Q7KFGBSfXw?si=A7LhfeKnFyzEZcbD
Plank, 3 variations https://youtu.be/DxOW7_OZeYY?si=VP_sebZGmU-lZOBb
Plank level 3 https://youtu.be/dHt8SEko_c8?si=BbJfzEQUW_PuxCVP
Plank level 4 https://youtu.be/42REtjiAaq0?si=R6pcyDXLJuovyp4R
Plank level 5 https://youtu.be/8-ykVGMgGf4?si=O6EMZjrmLKP0lg4A
Bird dog https://youtu.be/HuXfeS1Zkuk?si=AjJl6-UFoslUkwFi
Crunch, all variations https://youtu.be/zEt_ew4ky2Y?si=1PL-H0MfwG-8RMTF
Crunch level 1 https://youtu.be/lgaFO5YHlCQ?si=ZnHz4FiSt19zAq92
Crunch level 2 https://youtu.be/n1rsm70asSY?si=W8uZI91FnTfHo5Cg
Crunch level 3 https://youtu.be/Q5z4be6UrhY?si=1DUNhFWPLHl4UgmS
Crunch level 4 https://youtu.be/rhjun3Zzb-E?si=aig22XkrVQcJndQz
Crunch level 5 https://youtu.be/6meZv5M1T-g?si=Kah_mVvSrTBv7kkE
Side plank level 1 https://youtu.be/xNEy13tDY2M?si=fcHPjYojfx3Wmseo
Side plank level 2 https://youtu.be/GBUQZPi2htM?si=C7zaKwFotZ4kg4y6
Side plank level 3 https://youtu.be/z_r3Uo8WSCE?si=MLk_g3p5x2Z8yHkF
Warmup
https://youtu.be/ozzQtJpFyVQ?si=T1Vo1DhvlYJew4di
Workout 1
https://youtu.be/njxoXFn9u2M?si=3yvgu4LDJFT22Ts9
Workout 2
https://youtu.be/Vyi5f43U-wY?si=vZuaPmjeWNfAk0rw
Workout 3
https://youtu.be/4DB6n69pWWU?si=CpfqAKE3bGkzw6G9
Advanced Workout
https://youtu.be/khI2AeTOu1E?si=VIE4dVtMzF5tR3-U
Cooldown
https://youtu.be/8N2OsdW6nak?si=KXTDv2iPeXRcHegN
Traveling, on the go workout
https://youtu.be/zdElhpC7elQ?si=187sajFzagdyhKwx
Full Length, Beginner At Home Workout