Busy Mums Program
4 Week Training & Nutrition Plan
- Results without the Sacrifice
- Simple & Nutritious Meal Guides
- Efficient 45 Minute Workouts
4 Week Training & Nutrition Plan
Hey Busy Mum!
Being a mum means juggling it all, from family and work to the mental load that never switches off. Finding time for yourself can feel impossible.
That’s why Coach Rachel created the Busy Mums Program. With short, time-efficient workouts, this 4 Week Program helps you stay consistent, see results, and feel your best, even on the busiest days.
About
Busy Mums
4 Weeks
Weighted Workouts
Busy Gym
TransformBusy Mums is perfect for you if you're goal is to:
+ Achieve visible results with short, time-efficient workouts.
+ Balance a busy schedule while still prioritising your health and fitness.
+ Increase cardiovascular fitness.
We recommend selecting a goal of Lose Body Fat or Both for this training style. These options will place you in a calorie deficit to support fat loss while still providing the protein needed for muscle recovery. If your priority is stronger weight-loss results, Lose Body Fat will offer a more targeted and effective deficit. If you prefer a balanced approach that still supports muscle definition, Both is a great fit.
Inside The App
Short Workouts
Week by week, Busy Mums elevates your confidence, increases strength, and pushes your fitness so you complete the Program feeling empowered and proud of the results you’ve earned.
Simple Meals
We know life is busy, so we’ve created simple, nutritious Meal Guides with recipes you can make in under 30 minutes. Designed to remove the guesswork so you can stay consistent without spending hours in the kitchen.
Real Results
Every day is a chance to grow. Set meaningful goals, reflect on your progress, and track your hydration, activity, nutrition, and sleep all in one App. Small, consistent actions create lasting results.
Community Testimonials
I absolutely loved the short workouts I could do at home. Being able to squeeze them in around mum life meant I could always find the time, even on the busiest days. After completing the Program, I feel so much better mentally and so much more confident. I’m so proud of my results!
- Sophie (Busy Mums Program)
This challenge came at the perfect time to push me to get back into my routine of daily workouts. I have seen so much changes in my health, energy, habits and confidence.
- Kara (Busy Mums Program)
Loved the workouts. As I am a busy mum the timed more intense workouts suited me better. This challenge is one of many. Forever working on myself.
- Shantel (Busy Mums Program)
Frequently Asked Questions
All our Programs come with an official start date, and intakes commence every Monday. You can begin the workouts on your own beforehand; however, for optimal results, it is ideal that you carry out the Program on the set dates.
As soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing this Program from home, we recommend:
✓ Set of Dumbbells
✓ Yoga Mat
✓ Bench or sturdy piece of furniture
✓ Booty Band
For Busy Mums Program, you can choose between a 3,4 or 5 day training split.
5 DAYS
Monday: Full Body HIRT Circuit
Tuesday: LISS Cardio
Wednesday: Glutes Weighted
Thursday: Rest & Recovery
Friday: HIIT Cardio and Core Strength & Stability
Saturday: Full Body Weighted
Sunday: Rest & Recovery
4 DAYS
Monday: Full Body HIRT Circuit
Tuesday: Rest & Recovery
Wednesday: Glutes Weighted
Thursday: Rest & Recovery
Friday: HIIT Cardio and Core Strength & Stability
Saturday: Full Body Weighted
Sunday: Rest & Recovery
3 DAYS
Monday: Full Body HIRT Circuit
Tuesday: Rest & Recovery
Wednesday: Glutes Weighted
Thursday: Rest & Recovery
Friday: Rest & Recovery
Saturday: Full Body Weighted
Sunday: Rest & Recovery
Week 1: Build Confidence
The focus for the first week of the Program is to build consistency, confidence, and quality of movement. You’ll get familiar with the training split, ease into the circuits and strength work and start building your cardiovascular fitness. Expect EMOMs (6 and 10 rep schemes), pyramid sets, and the 6/6/6-6 Hip Thrust Method for deep glute activation.
Week 2: Lift Heavier & Increase Intensity
With the foundations set, week 2 turns things up. You’ll lift slightly heavier and move more efficiently through the circuits. Intensity increases across both strength and cardio sessions, and your glute and core work will feel more powerful. This week introduces the 5x5 Hip Thrust Protocol with a 5-second pause on every 5th rep. You should feel stronger, more coordinated, and ready to push harder.
Week 3: Strong, Sweaty & High Output
Strength work feels intentional, and circuits get faster and sweatier. HIIT intervals rise to full effort. Expect drop sets and AMRAPs to push your endurance and strength.
Week 4: Peak
You’ll train close to max effort and finish the Program feeling unstoppable. This week features the Hip Thrust Rep x Pulse Ladder, continuous reps and pulses with no rest, and the bar never touching the ground.
By the end of Week 4, you’ll feel fitter, stronger, and genuinely proud of the progress you’ve made.
Once the first intake has opened, you’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
Enjoy 12 weeks of full app access by purchasing the Program alone. Alternatively, explore our Membership options for ongoing App Access.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.