Image source: Canva
We’re three weeks into the new year, and I’ve decided this is the year my visibly fit physique makes a return.
Not in an all-or-nothing, punish-myself way, but in a consistent, sustainable, mum-life-friendly way.
I’ve always been fairly consistent with movement. Some days it’s a 10-minute improvised workout in the kitchen. Other days it’s a more structured YouTube routine, or simply a long walk in nature. Movement has always found its way in; even when life gets busy.
And let me be honest though: the last couple of months were a slug.
Between birthdays, festivities, end-of-year mayhem, and the chaos that spills into the start of a new year… whew.
Last year I also took on a mental health and wellbeing course and training. For the first time in 13 years, I experienced what it’s really like to juggle everything at once:
motherhood, work, studying, household malarkey, appointments, kids’ activities, family commitments; and yes, after-o’clock conjugal rites 😄.
Being an entrepreneur for over a decade gave me the luxury of flexible time: morning workouts, midday snoozes, late-day movement. Without that flexibility? I’ll say it plainly: it is hard. Working outside the home, studying, parenting, and keeping life moving is no small feat.
So when mums cry, “Where do I find the time?”—I get it. Deeply.
With that being said, I couldn’t agree more with this popular quote: “An extraordinary man is just an average woman”
Why This Blog Exists (And Why You’re Here)
Some of you may know @Afrogirlfitness started back in 2015, at a point that’s painfully familiar for many mums—the moment you look at yourself and think:
Who the hell am I in all of this? I need to find myself… and I need to find her fast.
That was me.
A mum of two back then. Now a mum of five.
At this stage of life, I budget my energy, not just my time. I plan my days knowing that motherhood already draws from the account. This workout plan is designed with that reality in mind.
It’s flexible enough to slot into any part of your day, without burning you out.
You can swap days, shift sessions, listen to your energy, and still make progress.
That’s the power of the plan I’m sharing:
- consistency over perfection
- flexibility over rigidity
- momentum without burnout
Mindset Frames That Keep Me Locked In
Before I share the actual workout plan, these are some of the mindset anchors that keep me focussed—even on the messy weeks.
1. Even small efforts count toward big change.
Every workout you complete is a vote for the body you want, the health you desire, and the person you’re becoming.
2. Comfort can become an idol.
When we avoid effort and endurance, we stay stuck.
Exercise is a daily surrender of comfort—and a step toward growth instead of avoidance.
3. Don’t optimise for the least you’ll accept.
Set a higher standard so you still win on imperfect weeks.
For example:
Aim for 3 workouts instead of 1.
That way, even if you miss one, you’re still consistent.
And if you’ve fallen off completely?
All it takes is one workout—even 5–10 minutes—to get back in.
Let me say this louder for the mums at the back:
4. A 10-minute workout is a workout.
It is not “less than” an hour workout.
Moderate, consistent exercise beats inconsistent intensity—every single time.
Follow us over on threads for daily fitness mindset hacks @Afrogirlfitness
Let’s Get Into the Plan
Okay so let’s get into it:
Before I share the weekly plan, if you want to complement your workouts with a simple, realistic eating plan, check out my diet Ebook—designed for busy mums who want results without stress. simply click this link: Diet eBook
So I’ll be aiming for 3-5 sessions this week. Having a plan takes the guesswork out of showing up day to day—it’s one less friction point between thinking about working out and actually just getting up and doing it.
To stay accountable, I’m marking each workout day on a physical calendar. Seeing those ticks build up? Powerful.
I actually got this idea from Abimbola, one of our community members who lost an incredible amount of weight. She shared that she preferred a hardcopy calendar over digital so she could physically write everything down.
She used coloured markers to cross out days she didn’t exercise. When she saw too many of one colour, it was a visual cue to tighten things up the following week. Using a full month-view calendar helped her see patterns at a glance—and that visibility kept her motivated.
You can read Abimbola’s full story here: Abimbola shares her weight loss story
If physical calendars aren’t your thing, here are a few digital options that work on both iPhone and Android:
- Google Calendar
- Habit Tracker (by Simple Design)
- Streaks
My “Easing Back Into Consistency” Workout Plan
(Monday–Sunday)
All you need:
- Walking shoes
- A set of dumbbells
- A Tabata timer (optional but helpful)
Monday
• Nature walk – 60 minutes
Tuesday: Legs & Core Strength (20–30 Minutes)
Focus: Strengthen the lower body, support pelvic stability, and build a resilient core that carries you through mum life.
Equipment:
• Moderate-weight dumbbells
• Tabata timer (optional)
How to run it:
- Select 5 exercises below
- Complete 3 rounds
- Choose your format: 10–12 controlled reps, or 40 seconds work / 20 seconds rest
Rest 60–90 seconds between rounds.
The Workout
- Sumo Squats
Inner thighs, glutes, and core
(Wide stance, toes slightly turned out) - Step-Back Lunges (Dumbbells Optional)
Glutes and quads with less knee strain
(Alternate legs, controlled movement) - Single-Leg Romanian Deadlift
Hamstrings, glutes, balance, and core
(Light weight—slow and steady) - Wall Sit (Weighted or Bodyweight)
Quad endurance and mental grit
(Hold for 30–45 seconds) - Seated Core Twists (Russian Twists)
Obliques and deep core engagement
(Keep chest lifted, move with control)
Optional Low-Impact Finisher (2–3 minutes):
• Alternating knee lifts
• Slow mountain climbers
• Marching squats
Wednesday
• Nature walk – 60 minutes
Thursday: Arms, Back & Core Strength (20–30 Minutes)
Focus: Tone your upper body, strengthen the back and core, and improve posture; essential for carrying kids, groceries, and life!
Equipment:
- Moderate-weight dumbbells
- Tabata timer (optional)
How to run it:
Choose 5 exercises below
Complete 3 rounds
Format options:
- 10–12 reps per exercise, or
- 40 seconds work / 20 seconds rest
Rest 60–90 seconds between rounds.
The Workout
- Dumbbell Rows
Targets lats, rhomboids, and biceps
(Hinge at hips, pull dumbbells toward ribs, squeeze shoulder blades) - Overhead Dumbbell Press
Shoulders and arms
(Press straight overhead, core engaged, avoid arching back) - Bicep Curls
Biceps and forearms
(Slow, controlled reps, elbows tucked to sides) - Tricep Kickbacks
Triceps and upper back
(Hinge forward slightly, extend arms back fully, squeeze triceps) - Plank to Shoulder Tap
Core, shoulders, and stability
(Hold plank, tap each shoulder without rotating hips)
Optional Finisher (2–3 minutes):
- Arm circles + marching in place
- Slow mountain climbers
- Shadow boxing for upper-body activation
Friday
• Nature walk – 60 minutes
Saturday
• Run / walk intervals outdoors – 60 minutes
(Alternate between running and walking at your own pace)
Sunday
• Rest
What’s Coming Next
I plan to turn this into a weekly series on the blog.
You’ll find a fresh, realistic workout plan here every week; for at least the next four months.
It keeps me accountable, and hopefully makes staying consistent easier for you too.
If you’re a busy mum trying to find her way back to fitness, know this:
You don’t need more time.
You need permission to start where you are.
And you’re already doing better than you think 💛
