A woman holding a plank

A weight training weight loss workout for women.

Are you new to this fitness thing? Do you want to get back in shape after baby, vacation, or #life? Do you feel lost when it comes to weight training workouts?  If so, then you’ll love one of my favorite 4-week workout plans from one of my all-time favorite fit moms just as much as I do.

Jamie Eason Middleton is my fit mom mentor (in my head). She is a certified personal trainer, fitness cover model, and mom. And, if you aren’t following her on social media where have you been? No, really. She’s dope.

I’ve done most of her FREE online fitness programs and they are the truth! In fact, her Live Fit trainer is the FREE fitness plan I followed after my initial 90-day challenge. Jamie’s Live Fit trainer is the program that jump-started my fitness journey and made me fall in love with lifting.

The Back on Track workout below is the 4-week plan she designed for one her Dietbets to help her get back on track after the birth of her second child, Beau.


While the program is designed to help you ease into weight training 3 days per week. There’s no magic in the workouts. You get out what you put in. If you give it your all you will see results. Period.  

Jamie emphasizes the importance of combining these workouts with a clean yet sensible nutrition plan for maximum results. And, I can’t agree more. If you want to know what I eat to maximize my results without feeling deprived, grab my Free Fit Mom Fit Guide and Grocery List here.

Personally, I’ve done the workouts and I highly recommend it.  To ensure I’m getting the most out of my training I adjust for my fitness level by adding additional sets and selecting a weight that is challenging for me on the last few reps of each exercise. Remember, if it doesn’t challenge you, it won’t change you.

A banana and an apple on a table

Combine the workouts with a sensible eating plan for maximum results.


The program is designed as a 3 day lifting split with 3 days of weight training and 3 days of cardio. I encourage you to prioritize weight training. If your busy sprinkle in the cardio depending on your schedule. I’m not telling you to not do the cardio but, if something has to give, let it be cardio. Not weight training. You can always add in 10-30 minutes after your lifting sessions if time permits. But the cardio recommendations are easy enough to do at home or the gym.

The program is listed as Monday through Friday but you should tailor it to your schedule and what works best for you! 

Another thing about cardio. From me to you, you can follow the plan as prescribed or do your own thing. Alternative forms of cardio I enjoy are: 30-45 minutes of treadmill incline walks, sprint intervals, or the stair master.

Oh, and if you have any questions about proper form or how to perform any of the moves:

  1. Goggle it. That’s what I do. If I’m unfamiliar with a particular move or need a refresher on how to perform it properly. If something is too challenging there’s always a modifier.
  2. Check out They have an awesome exercise video library. You might also catch a glimpse of Jamie performing them for ya! 
  3. Ask me. Of course, I’m not a fitness pro.  But, I’ll do my best to explain it, record myself doing the move for you and/or redirect you to someplace on the internet.

Now that you have the plan and the specifics it’s time to hit the gym. Grab your headphones and a notebook (to write down the exercises and record the weight used) and let’s go!

Oh, and don’t forget to comment below and let me know if you’re going to try this workout. It may not look like much on paper but when you lift with the intensity it gets real, really quickly! (Copy the full 4-week workout below).

Don’t have access to a gym or maybe you’re short on time…No worries, check out my favorite Total Body Workout that takes 20-minute tops.



Weeks 1 & 2

Monday: Lower Body & Back

Dumbbell Deadlift 3 sets of 15 reps

Dumbbell Bent-over Row 3 sets of 15 reps

Dumbbell Walking Lunges 3 sets of 10 reps

Weighted hip thrusts 3 sets of 15 reps

Weighted Glute Bridge 3 sets of 15 reps

Tuesday: Cardio

Perform 2-3 rounds of each set. Or, replace with 20-30 of cardio you enjoy.

Set #1: jump squats x 15; curtsy lunge x 10 each side; plank jack x 15

Set #2: lunge kicks x 15 each leg; curtsy lunge x 10 each leg; plank to elbows (or up/downs) x 10 each side

Set#3: Jump Lunges x 10 each side; curtsy lunge x 10 each side; Side Plank Hip Dip x 10 each side; 

Set#4: Push-ups x 15; Mountain climbers x 15; Bicycle Crunch x 20

Wednesday: UpperBody

Military DB Press 3 sets of 10 reps

Pushups 3 sets of 10 reps

Bench Dips 3 sets of 10 reps

Dumbbell Rear-Delt Raises 3 sets of 10 reps

Dumbbell Lateral Raises 3 sets of 10 reps

Thursday: Cardio

Perform 1 round of each set. Or, replace with 20-30 of cardio you enjoy.

Set #1: jumping jacks x 15; crunches x 50; jumping jacks x 45; bodyweight squat x 45; jumping jacks x 40

Set #2: crunches x 40; Jumping Jacks x35; Walking Lunges x 35; Jumping Jacks x 30; Bodyweight squats x 30

Set #3: Jumping Jacks x 25; Pushups x 25; Jumping Jacks x 20; Jump Lunges x 20; Jumping Jacks x 15

Set #4: Jump Squats x 15; Jumping Jacks x 10; Bicycle Crunches x 10; Jumping Jacks x 5; Burpees x 5

Friday: Total Body

Dumbbell Thruster 3 sets of 20 reps

Dumbbell Bent-over Row 3 sets of 10 (Go Heavy!)

Single Leg squat 3 sets of 10 reps (I like to hold a dumbbell at my chest and squat to a bench)

Renegade Row 3 sets of 20 reps

Saturday: Cardio

Cardio of your choice. Or, you can be like me and take an active rest day and go for a hike, roller skating, a bike ride at the beach  or something else fun for the whole family.

Sunday: Rest

Rest means no “working out” at all. I know it can be tempting to try and earn extra brownie points and get in another cardio day. But, muscles don’t grow during training they grow during recovery so it’s super important to get adequate rest.

So, on the seventh day REST so you can hit it hard again next week.

Back on Track workout weeks 3 & 4

Monday: Lower Body & Back

Wide stance DB Squat 3 sets of 15

Dumbbell Step-ups 3 sets of 10 each leg

Dumbbell Curtsy Lunge 3 sets of 10 each leg

Dumbell standing calf raises 3 sets of 15

Dumbbell Seated calf raises 3 sets of 15

Tuesday: Cardio 

Repeat Tuesday’s cardio workout from weeks 1 & 2.

Wednesday: Upper Body

Dumbbell Bench Press 3 sets of 10

Narrow Pushups 3 sets of 10

Dumbbell Skull Crushers 3 sets of 10

Dumbbell Arnold Press 3 sets of 10

Dumbbell Lateral Raise 3 sets of 10

DumbbellRear Delt Raise 3 sets of 10

Thursday: Cardio

Repeat Thursday’s cardio workout from weeks 1 & 2.

Friday: Total Body

Dumbbell Thrusters 3 sets of 20

Side-to-Side Pushups 3 sets of 10

Dumbbell Sumo Deadlift 3 sets of 15

Bicycle Crunches 3 sets of 25

Plank 1 minute

Saturday: Cardio of your choice.

Sunday: Rest.



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