Strong in the Summer: Allie Burke’s Quick Workout for Busy Moms
When summer hits and routines are replaced with chaos, moms often find their fitness goals slipping through the cracks. That’s where Allie Burke comes in. A certified fitness coach, entrepreneur, and mom herself, Allie founded Burke Fitness to help women stay strong and healthy, without complicating their lives. With a background in group fitness and personal training, she believes consistency, not perfection, is the key to lasting wellness. Her latest creation is a streamlined, mom-friendly workout designed for busy summer days. It’s quick, effective, and can be done at home in under 30 minutes with minimal equipment—perfect for moms looking to move, build strength, and feel good on their own terms.
The Workout
Here’s the complete workout plan—all you need is a little space and (optionally) a pair of dumbbells. Choose your weight level:
- Beginners – 3-5 lb dumbbells
- Intermediate – 5-10 lb dumbbells
- Advanced – 15-20 lb dumbbells
Warm-Up
- Jumping Jacks – 2 rounds of 10
- High Knees – 10x2 each leg
- Butt Kicks – 10x2 each leg
- Spinal Twists – 10 twists each side
- Walkout/Inchworm to Plank – 5x
- Hip Openers – 10 each leg
Main Workout
Each exercise: 10 reps for 3 sets (per side/leg if unilateral)
- Single Thrust to Reverse Lunge – Holding a dumbbell (DB) in one hand, squat and lower the DB to just above the ground, then return to standing while thrusting the DB overhead and stepping back to a reverse lunge – moving the same side leg as the arm that is holding the DB.
- Lateral Lunge to Upright Row – Step out to the side with one leg into a lunge, while the opposite hand holds the DB and lowers to mid ankle height, then return to standing bringing legs back together and raising DB to an upright row
- Hip Hinge to Front Shoulder Raise – Holding a DB in each hand in front of body, bend from the waist, reaching hips backwards and lower the DBs in front of legs to mid-shin height, then return to standing and lift arms straight out in front to shoulder height for the front shoulder raise.
- Bear Hold Alternating Shoulder Tap – Starting on the ground with hands under shoulders and knees under hips, tuck toes under and press knees up off the ground, then touch one hand to opposite shoulder, alternating each time.
- Seated Hip Rainbows Over Dumbbell – Starting seated on the ground, legs out in front and a DB on one end, raise legs from one side to the other to create a rainbow shape moving up and over the DB from side to side
Cool Down
- Overhead Stretch
- Forward Fold
- Arm Across the Body (Triceps Stretch)
- Seated Hamstring Stretch
- Seated Figure Four
- Seated Spinal Twist
For a video guide to Allie’s workout, visit https://youtu.be/q_Lf4E-vBeI
Find more quick, effective workouts at burke-fitness.com, and follow Allie Burke for motivation that moves with you.