25 Strong Challenge: 25 Days of Functional Fitness for Moms
FIT4MOM
For 25 years, FIT4MOM has been helping moms build strength, find connection, and discover their village. What started with one new mom looking for community has grown into the nation's leading fitness and wellness community for moms, supporting women through every stage of motherhood. As we celebrate our 25th anniversary in August, we're honoring that journey with the 25 Strong Challenge, a celebration of the more than 420,000 women who have been part of our community over the past 25 years.
25 Days. 5 Moves. Stronger You.
The FIT4MOM 25 Strong Challenge is a fun, free fitness challenge designed to celebrate our collective strength in motherhood. Throughout the month of August, you'll complete five simple movements each day that can be modified for every stage of motherhood. Whether you're expecting your first baby, returning to exercise after maternity leave, or years into your motherhood journey, this challenge is designed to meet you where you are. If you're pregnant, be sure to follow your healthcare provider's guidance and choose modifications that are appropriate for your prenatal workout routine.
This challenge is an easy way to move your body in just a few minutes a day, whether you do the moves in your FIT4MOM workout class or on your own. Sign up for the challenge to receive your fit tracker and be automatically entered to win gear from Thule, FIT4MOM retail, and other prizes from our favorite brands.
Share your progress on social
Share your tracker, photos and videos showing us how you bust out your 5 moves each day! This challenge was designed for mom life, show us how you move with your kiddos, in your living room or in creative locations!
Tag @fit4momhq and use #F4M25Strong to be entered to win additional prizes!
Ready to get started? Let’s gooo!
The 25 Strong Challenge includes 25 squats, 25 glute bridges, 25 jumping jacks, 25 tricep dips or extensions, and a 25-second plank. Whether you complete them all at once or sprinkle them throughout your day, these movements are a simple reminder that showing up for yourself matters.
Squats
Moms squat all day long; getting down to a child’s level, picking up toys, lifting car seats, and getting up and down from the floor. Squats strengthen the glutes, quads, hamstrings, and core while reinforcing a movement pattern we use every day.
How to: Begin with your feet about hip- to shoulder-width apart. Send your hips back and down as you bend your knees, keeping your chest lifted and your feet grounded. Press through your feet to stand tall, finishing with your hips stacked under your ribs.
Make it your own: Reduce your range of motion or squat to a chair or bench for additional support. Ready for more? Hold a dumbbell at your chest or weights by your sides to increase the challenge.
Glute Bridges
Strong glutes support the pelvis and help power so many of the movements moms make every day, from walking and running to lifting and carrying. The glute bridge is an accessible way to strengthen the backside of the body while also practicing core and pelvic stability.
How to: Lie on your back with your knees bent and feet planted on the floor. Keep your ribs stacked and gently engage through your core. Press through your feet and squeeze your glutes to lift your hips, stopping when your body forms a long line from your shoulders toward your knees. Lower with control.
Make it your own: Keep the movement small and focus on feeling the work in your glutes rather than how high you can lift. To progress, add a dumbbell across your hips, slow down the lowering phase, or try a single-leg variation when appropriate.
Jumping Jacks
Jumping jacks are a simple way to get your heart pumping while building cardiovascular fitness, coordination, and impact tolerance. For moms, cardiovascular fitness supports the endurance needed for everything from keeping up with kids to tackling the demands of a busy day.
How to: Begin standing tall with your feet together and arms by your sides. Step your feet out as your arms travel overhead, then return to your starting position with control.
Make it your own: Add impact by jumping your feet out while raising your arms overhead. To increase the challenge, pick up the pace while maintaining control and soft landings.
Tricep Dips or Extensions
Your triceps help with pushing movements. Strengthening the back of the arms supports everyday tasks like getting up from the floor, pushing a stroller, and moving objects overhead.
How to: For tricep dips, place your hands on the floor, a stable bench, or an elevated surface with your fingers pointing forward. Keep your body close to your arms as you bend your elbows and lower with control, then press through your hands to return to the top.
For tricep extensions, hold a dumbbell with both hands overhead, keeping your ribs stacked and elbows pointing forward. Bend your elbows to lower the weight behind your head, then extend your arms to return to the starting position.
Make it your own: Choose the variation that feels best for your body. Use a lighter weight or decrease your range of motion to modify. For an extra tricep dip challenge, move your feet farther from you or straighten your legs.
25-Second Plank
A strong core is about much more than your abs. Your core helps manage pressure, stabilize your spine and pelvis, and transfer force as you lift, carry, push, pull, and move through life. A plank challenges the entire body to work together while building core strength and endurance.
How to: With your knees down on the ground, place your hands or forearms beneath your shoulders and create a long line from your head through your hips. Think about gently pressing the floor away with your upper body while keeping your ribs stacked over your pelvis. Keep breathing throughout the entire 25 seconds..
Make it your own: Elevate your hands on a bench, sturdy surface, or wall to decrease the challenge. As you build strength, gradually lower your incline before progressing to a plank on the floor. To increase the challenge, bring your knees off the ground.
25 Years. 5 Moves. One Strong Community.
The goal of the 25 Strong Challenge isn’t to perform every movement perfectly or choose the hardest variation. It’s to celebrate what our bodies can do and the strength we continue to build through every season of motherhood.
Choose the options that work for you today. Take breaks when you need them. Spread the movements throughout your day or complete all five together. Then invite another mom to join you.
KEEP MOVING WITH US!
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