ALMOND CRUSTED CHICKEN TENDERS (Serves 4)

  • 500g chicken tenderloins
  • 1 cup roasted almonds or ½ cup almond meal
  • Rosemary
  • 1 tsp onion or garlic powder
  • 1 egg
  • 2 tbsp milk
  • 100g green beans
  • 2 cups broccoli florets
  • 2 cups cauliflower florets

SAUCE:

  • 1 onion finely diced
  • 2 cloves garlic
  • 1 tbsp extra virgin olive oil
  • 1 x 400g tin tomatoes
  • 1 tbsp tomato paste
  • Fresh basil chopped
  • Salt and pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu in place of chicken tenderloins

METHOD:

  1. Preheat oven to 200 degrees celsius and line a baking tray.
  2. Prepare sauce by sauteing onion and garlic until translucent in a saucepan with olive oil. Add tomatoes, tomato paste, basil and season. Allow to simmer over low/medium heat for 20 minutes while preparing chicken.
  3. If using whole almonds place into a food processor with rosemary, onion powder and salt and pepper. Blitz until formed into course crumbs. If using almond meal in a shallow dish mix together almond meal, onion powder, finely chopped rosemary and salt and pepper.
  4. In a separate dish whisk together eggs and milk.
  5. Dip chicken tenderloins into egg mixture. Shake excess off and dip into almond crumb.
  6. Place on baking tray and spray with a little spray oil. Bake for 8-10 minutes on each side depending on size of tenderloins.
  7. Meanwhile steam beans, cauliflower and broccoli.
  8. Serve sauce over chicken and vegetables.

MACROS:

CAL 427 P 43g C 33g F 15g

SPAGHETTI BOLOGNESE (Serves 6)

  • 1 onion, finely diced
  • 2 cloves crushed garlic
  • 2 tbsp extra virgin olive oil
  • 1 carrot finely grated
  • 500g beef mince
  • 250g pork
  • 250g veal mince
  • 2 tbsp tomato paste
  • 1 cup water
  • optional 1/2-1 cup red wine
  • 1 bottle passata
  • 12 mushrooms sliced
  • salt pepper
  • 1 tsp oregano
  • 1 handful chopped fresh basil
  • 1 handful chopped parsley
  • Optional rind of parmesan cheese
  • ½ cup cooked spaghetti per person

GLUTEN FREE: Use gluten free pasta

VEGAN: Swap out mince for Quorn/Vegetarian mince alternative or lentils

METHOD:

  1. Heat a large pot to medium heat and add olive oil, and onion. Sauté for 2-3 minutes or until tender.
  2. Add garlic and carrot and cook for a further minute.
  3. Add meats and cook until browned.
  4. Add red wine (if using) and cook for 1-2 minutes or until evaporated.
  5. Add tomato paste, passata, water, mushrooms and herbs. Season with salt and pepper and add the parmesan rind.
  6. Allow to simmer for two hours.
  7. Serve with pasta

MACROS:

WITH WINE: CAL 488 P 41g C 37g F 17g
WITHOUT WINE: CAL
457 P 41g C 36g F 17g

LEMON CHICKEN & VEG SKEWERS (Serves 4)

  • 500g skinless chicken breast cubed
  • 1 red capsicum
  • 1 yellow capsicum
  • 1 zucchini, cut into 1 cm slices
  • 1 red onion cut into wedges
  • 1 tbsp extra virgin olive oil
  • ¼ cup lemon juice
  • 1 clove garlic minced
  • 2 tsp dried oregano
  • 1 large bunch asparagus

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu or mushrooms in place of chicken. If using mushrooms add chickpeas/lentils to salad to serve.

METHOD:

  1. Place chicken, olive oil, lemon juice, garlic and oregano in a glass container and toss well to combine. Allow to marinate for 30 minutes minimum.
  2. Thread capsicum, zucchini, chicken and onion onto skewers.
  3. Cook skewers on a preheated bbq or grill plate for 2-3 minutes each side or until browned and cooked through.
  4. Meanwhile spray asparagus spears with a little oil and add to grill. Cook for 5 minutes or until just cooked through, turning regularly.
  5. Serve on a bed of spinach or rocket

MACROS:

CAL 272 P 38g C 12g F 2g

GRILLED JOHN DORY + GREENS (Serves 1)

  • 150g John Dory Fillet
  • 1 clove garlic, crushed
  • 1 cup spinach
  • 50g snow peas
  • 1/2 bunch asparagus
  • 1/2 tsp butter
  • 1 tbsp chopped green olives
  • 1 tsp capers
  • Salt and pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Stir fry tofu with greens in place of grilled fish

METHOD:

  1. Wash and trim baby spinach, snow peas and asparagus
  2. Heat 1/4tsp organic butter in fry pan, add 1 crushed garlic clove and slightly brown
  3. Add veggies to frypan and lightly sauté for a few minutes until wilted
  4. In another pan, heat 1/4 tsp organic butter and pan fry fish fillet for approximately 5 mins per side (for thin fillet), until cooked through and remove from pan
  5. Mix green olives with capers and season with salt and pepper
  6. Serve veggies on plate, top with fish, garnish with olive and caper mix and add a squeeze of lemon juice over entire dish

MACROS:

CAL 221 P 35g C 10g F 6g

STEAK & ROAST VEGETABLES (Serves 2)

  • 300g lean beef steak
  • Roast vegetables:
  • Salt, pepper, cinnamon, extra virgin olive oil
  • 1 Zucchini
  • 1/4 Cauliflower
  • 10 Brussels Sprouts
  • 1 Red capscium
  • 250g sweet potato cut into chunks.

NOTE: We love doubling this recipe and making a steak and roast vegetable salad for the next day!

GLUTEN FREE: This is a gluten free recipe

VEGAN: Remove steak, swap for kidney beans mixed through roast vegetables, add a tablespoon of toasted pine nuts for extra flavour!

METHOD:

  1. Preheat oven to 200 degrees celsius. Season vegetables with extra virgin olive oil, salt, pepper and cinnamon. Place vegetables on a baking tray and bake for 30-35 minutes or until vegetables are cooked through
  2. Meanwhile heat a grill to medium-high heat.
  3. Season steak with salt and pepper and cook on medium high heat for 3 minutes on each side (depending on thickness of steak).
  4. Serve with mash and greens.

MACROS:

CAL 367 P 42g C 43g F 5g

GREEN GOODNESS BOWL (Serves 1)

  • 1/2 cup cooked quinoa
  • 1 clove crushed garlic
  • 1/2 cup chopped broccoli
  • 1-2 asparagus spears
  • 1/2 zucchini shaved
  • 1 cup spinach leaves
  • 1 handful of kale leaves
  • freshly chopped parsley
  • 1/4 avocado
  • 1 tsp coconut oil
  • 2 soft boiled eggs
  • Freshly squeezed lemon juice
  • Optional: 1 tbsp sauerkraut
  • Optional: Chilli flakes
  • Himalayan Rock Salt + Pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap boiled eggs for 2-3 small falafels, homemade or packaged and refined sugar free.

METHOD:

  1. Heat coconut oil in a fry pan to medium-high heat. Add garlic and cook for 30 seconds. Add broccoli, asparagus spears and zucchini. Toss for 2-3 minutes until heated through. Add spinach and sauté for a further minute until wilted.
  2. Place handful of kale into base of a bowl. Season with salt, pepper, lemon juice and chilli (optional) This will soften the kale leaves.
  3. Top kale with cooked quinoa and mixed sautéed greens.
  4. Add poached or soft boiled eggs and sprinkle with chilli flakes if desired
  5. Top with avocado, sauerkraut and freshly chopped parsley and lemon juice.

MACROS:

CAL 430 P 24g C 35g F 25g

TERIYAKI TRAY BAKE (Serves 4)

  • 500g chicken breast, cut into thick slices
  • 2 bunches broccolini
  • 2 carrots thinly sliced
  • 1 bunch asparagus trimmed
  • 2 cups cooked brown rice

SAUCE:

  • ⅓ cup soy sauce or tamari
  • 3 tbsp honey
  • 5 tbsp rice wine vinegar
  • 1 tsp sesame oil
  • 2 cloves garlic crushed

GLUTEN FREE: Use gluten free soy sauce or tamari

VEGAN:Use tofu in place of chicken

METHOD:

  1. Combine all ingredients for the sauce and whisk together with 1-2 tbsp water.  
  2. Cover chicken in teriyaki sauce and allow to sit for 20 mins, ideally marinade for 3-4 hours.
  3. Preheat oven to 190C. Line a tray with baking paper.
  4. Place chicken on tray and pour excess teriyaki sauce over chicken. Cook for 10 minutes
  5. Add vegetables to the tray and toss in the teriyaki sauce to lightly coat.
  6. Cook for a further 10 minutes or until chicken and vegetables are cooked through.
  7. Serve with brown rice.

MACROS:

CAL 369 P 37g C 49g F 4g

RAINBOW BOWL (Serves 2)

  • 1 cup cooked quinoa
  • 2 cups baby spinach
  • 1 cup steamed carrots
  • 1 cup steamed broccoli florets
  • 1 cup shredded purple cabbage
  • 1 yellow capsicum sliced
  • 2 x 95g tin tuna or salmon
  • ½ avocado mashed

DRESSING:

  • 20g tahini
  • 1 tbsp lemon juice
  • Salt and pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: ½ cup cooked chickpeas in place of tuna or salmon

METHOD:

  1. Mix dressing ingredients together and set aside.
  2. In two bowls arrange all salad ingredients. Drizzle with dressing.

MACROS:

CAL 499 P 32g C 60g F 14g

CAULIFLOWER AND CHICKPEA SALAD (Serves 4)

  • 8 lamb cutlets, excess fat trimmed and grilled
  • 1 head of cauliflower
  • 1 tbsp extra virgin olive oil
  • 1 red onion cut into wedges
  • 225g or 1 can drained and rinsed chickpeas
  • 1 bunch parsley, chopped
  • 3 cups kale destalked and roughly chopped
  • 2 medjool dates finely chopped
  • 60g slivered almonds, toasted

DRESSING:

  • Dressing:
  • 150g greek natural yoghurt
  • 1 clove of garlic crushed
  • Juice and rind of 1 lemon

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap the lamb for tofu, and greek yoghurt for coconut yoghurt

METHOD:

  1. Make the dressing by whisking together all ingredients and season with salt and pepper.
  2. Preheat oven to 180 degrees celsius. Line a baking tray with baking paper.
  3. Chop cauliflower into florets. Place cauliflower and red onion onto baking tray. Toss with olive oil, salt and pepper.
  4. Place tray into preheated oven and cook for 15-20 minutes. Toss and return to oven for a further 10 minutes at 200 degrees celsius or until slightly coloured.
  5. Remove cauliflower from oven and place into a large serving bowl with kale, parsley, chickpeas, chopped dates and nuts. Toss to combine.
  6. Serve with dressing and grilled lamb cutlets.

MACROS:

CAL 425 P 31g C 37g F 18g

POACHED COCONUT CHICKEN & MANGO SALAD (Serves 4)

  • 2 chicken breasts
  • 2 cloves of garlic, peeled and bruised
  • 5cm piece of ginger peeled and cut into chunks
  • 500ml unflavoured coconut water
  • 3-4 cups mixed lettuce leaves
  • 1 mango peeled and cut into strips
  • ½ red onion finely sliced
  • ½ bunch basil shredded
  • ½ cup orange juice
  • ¼ cup extra virgin olive oil
  • 1 tbsp wholegrain mustard
  • Salt and pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Make mango salad and add ¼ cup cooked lentils per person, 1 tbsp shredded coconut and 1 tbsp pepitas

METHOD:

  1. Place coconut water, garlic, ginger and chicken breasts into a medium saucepan. Cover and bring to the boil. Reduce heat to low and allow to simmer with the lid on for 10 minutes.
  2. Turn off heat and allow chicken to sit in coconut water for a further 5 minutes or until cooked through.
  3. Meanwhile prepare salad dressing by whisking together orange juice, olive oil, mustard and salt and pepper.
  4. Remove chicken from coconut water and shred with two forks.
  5. In a large serving bowl toss leaves, mango, basil, onion with chicken breast and dressing.

MACROS:

CALS 399 P 30g C 34g F 16g

GRILLED SALMON & SALAD (Serves 1)

  • 100g salmon steak/fillet
  • 1 cup baby spinach
  • 5 cherry tomatoes halved
  • 1/8 red onion sliced
  • 1/2 cup sliced cucumber
  • 1/4 avocado cubed
  • Juice of 1 lemon
  • Salt and pepper
  • Drizzle extra virgin olive oil

GLUTEN FREE: This is a gluten free recipe

VEGAN: Fry 150g tempeh with lemon juice and crushed garlic to serve with salad

METHOD:

  1. Preheat grill or fry pan to medium heat with a dash of olive oil.
  2. Season salmon and add to pan. Cook for 4-5 minutes per side or to desired (less if you like your salmon on the rare side)
  3. Once cooked remove from heat and squeeze with 1/2 lemon.
  4. Meanwhile prepare salad. Toss all ingredients together, drizzle with lemon juice and extra virgin olive oil.

MACROS:

CAL 327 P 22g C 18g F 18g

BBB LUNCH PLATTER (SERVES 1)

  • 1 cucumber sliced
  • 1 tomato sliced
  • 4 rice cakes
  • 100g grilled chicken breast
  • ¼ avocado
  • Basil leaves
  • Salt and pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN: Remove chicken and smash ½ cup chickpeas in with avocado

METHOD:

  1. Top rice cakes with cucumber, tomato, chicken, avocado and basil.
  2. Season with salt and pepper.

MACROS:

CALS 278 P 27g C 25g F 8g

TZATZIKI LAMB (Serves 4)

  • 500g lean lamb fillets
  • 1 cup natural greek yoghurt
  • 1 cucumber diced
  • 1 punnet grape tomatoes
  • 2 cups cooked quinoa
  • 2 cups baby spinach chopped
  • 3 green onions diced
  • 1 bunch parsley chopped
  • 1 capsicum diced
  • 1 tbsp extra virgin olive oil
  • Juice of 1 lemon

GLUTEN FREE: This is a gluten free recipe.

VEGAN: Use ½ cup chickpeas per person in place of lamb and coconut yoghurt in place of greek yoghurt   

METHOD:

  1. In large serving bowl combine cooked quinoa, tomatoes, cucumber, spinach, onion, capsicum and parsley. Toss to combine.
  2. Make yoghurt dressing by combining yoghurt with lemon juice , season with salt and pepper and set aside.
  3. Heat a frypan or grill to medium-high heat. Add oil and cook lamb for 3-5 minutes each side or until cooked to desired.
  4. Serve lamb with salad and yoghurt dressing.

MACROS:

CALS 380 P 37g C 29g F 14g

SIMPLE MINCE & RICE (Serves 4)

  • 500g lean beef mince
  • 2 cups cooked basmati rice
  • 1 tbsp extra virgin olive oil
  • 1 onion diced
  • 1 clove garlic crushed
  • 1 jar tomato passata
  • 400g tin crushed tomatoes
  • Salt and pepper
  • Pinch cayenne pepper (if you like it spicy)
  • Green beans or broccoli  to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use firm tofu in place of beef

METHOD:

  1. In a large fry pan add oil and heat to medium-high. Add onion and garlic and saute for 2-3 minutes or until tender.
  2. Add beef to the pan and break up with a spoon. Cook for 5 minutes or until browned.
  3. Add passata and tomatoes if you wish to add fresh or dried herbs here add now.
  4. Turn the heat to low and allow to simmer for 15-20 minutes or until liquid has reduced.
  5. Steam greens and serve mince with rice and greens

MACROS:

CAL 363 P 33g C 38g F 10g

BBB MEDITERRANEAN BOX (SERVES 1)

  • 2 boiled eggs
  • 5 olives
  • 50g grape tomatoes
  • 1/2 cucumber
  • 1 tbsp hummus
  • 1 tbsp sauerkraut
  • 1 slice grain/seed/rye/GF toast

GLUTEN FREE: Use gluten free bread

VEGAN: Swap eggs for 150g tofu. Break tofu up in pan with 1 tsp coconut oil, 1/4 tsp onion powder, 1/4 tsp garlic powder 1/4 tsp turmeric, and a dash of water, to resemble scrambled eggs. Season with salt and pepper.

METHOD:

  1. Place all items on plate and serve as is!

MACROS:

CAL 337 P 19g C 28g F 18g

BERRY BABE SMOOTHIE (SERVES 1)

  • 250-300ml Water
  • ½ frozen banana
  • 3 ice cubes
  • 1 cup frozen berries
  • 30g Bare Blends Pea or Whey Protein
  • 1 tsp honey

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Pea Protein instead of Whey Protein

METHOD:

  1. Blend all ingredients together in a high powered blender and blend until smooth.

MACROS:

CAL 230 P 28.4g C  24.6 F 0.5g

MUSHROOM OMELETTE (SERVES 1)

  • 2 eggs + 1 egg white
  • ½ cup baby spinach chopped
  • 5 mushrooms sliced
  • ¼ avocado
  • 1 slice grain/seed/rye/GF toast

GLUTEN FREE: This is a gluten free recipe

VEGAN: Make as a tofu scramble with 100g tofu broken up in a pan to resemble scrambled egg. Use a sprinkle of  nutritional yeast in place of parmesan.

METHOD:

  1. Heat a non stick pan to medium heat. Add mushrooms to the pan and cook for 1-2 minutes.
  2. Whisk together egg and egg white, season with salt and pepper.
  3. Pour eggs into pan over mushrooms. Spread spinach over eggs. Place lid on the pan and cook for 3 minutes.
  4. Flip omelette in half and serve with avocado + toast.

MACROS:

CAL 346 P 25g C 25g F 18g

COCONUT OVERNIGHT OATS (SERVES 1)

  • 50g rolled oats
  • 1 tsp chia seeds
  • 1 tsp flax seeds
  • 1 cup coconut milk
  • 1 tbsp shredded coconut
  • 1 tbsp coconut yoghurt
  • 50g blueberries

GLUTEN FREE: Use quinoa flakes in place of rolled oats

VEGAN: This is a vegan recipe

METHOD:

  1. Place oats, chia and flax into a jar or bowl. Pour over coconut milk and mix well.
  2. Allow to sit overnight in the fridge.
  3. Add coconut, coconut yoghurt and blueberries before serving in the morning.

MACROS:

CAL 400 P 9g C 44g F 19g

COCONUT & LYCHEE CHIA PUDDING (SERVES 2)

  • 2 cups coconut milk
  • ½ cup chia seeds
  • 2 tbsp Bare Blends Vanilla WPI
  • 4 fresh lychees, chopped
  • Coconut flakes

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use vegan protein

METHOD:

  1. Mix Coconut Milk, Chia Seeds, WPI protein powder and lychees in a bowl, pour into individual glasses and place in fridge to set overnight.
  2. Serve chilled and top with fresh lychees and coconut flakes.

MACROS:

CAL 333 P 20g C 25g F 17g

GUT GOODNESS SMOOTHIE (SERVES 1)

  • 250ml almond milk
  • ½ frozen banana
  • 6 ice cubes
  • 30g Bare Blends Pea or WPI
  • 1 cup spinach
  • 1 tbsp rolled oats
  • 1 tsp flaxseeds
  • ¼ tsp cinnamon

GLUTEN FREE: This is a gluten free recipe

VEGAN:  Use Bare Blends Pea Protein

METHOD:

  1. Combine all ingredients in a high powered blender and blend until smooth.

MACROS:

CAL 296 P 24g C 37g F 7g

SALMON TOAST TOPPER (SERVES 1)

  • 2 slices seed or gluten free bread (toasted)
  • 100g reduced fat cottage cheese
  • 1/2 cucumber sliced
  • 50g smoked salmon

GLUTEN FREE: Use gluten free toast

VEGAN: Swap egg for falafel or 1 tbsp hummus

METHOD:

  1. Top toast with cottage cheese, cucumber slices and smoked salmon.
  2. Season with salt and pepper or dill.

MACROS:

CAL 370 P 32g C 37g F 9g

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

As this is a Circuit Day and you are lifting less than the Strength Day, your warm ups will be shorter. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 40% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 reps. Keep in mind, the heavier you are lifting, the more sets you need to warm up.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Circuit Day and you are lifting less than the Strength Day, your warm ups will be shorter. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 40% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 reps. Keep in mind, the heavier you are lifting, the more sets you need to warm up.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 ALTERNATING REVERSE DROP LUNGE

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Drop one leg backwards into lunge position
  • Pushing back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

A1 ALTERNATING REVERSE DROP LUNGE

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Drop one leg backwards into lunge position
  • Pushing back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

A2 FRONT RAISES

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

A2 FRONT RAISES

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

A3 KETTLEBELL SWING

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

A3 KETTLEBELL SWING

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

A4 RENEGADE ROW

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Place one knee and hand on bench
  • Set up in push up position
  • Balancing on handles of each dumbbell
  • Lowering chest towards ground
  • Perform push up
  • At top of the movement with arms locked out
  • Pull one dumbbell towards side of chest
  • Squeezing the muscles of the upper back
  • Release weight under control to start position
  • Swap arms
  • Repeat movement

A4 RENEGADE ROW

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Place one knee and hand on bench
  • Set up in push up position
  • Balancing on handles of each dumbbell
  • Lowering chest towards ground
  • Perform push up
  • At top of the movement with arms locked out
  • Pull one dumbbell towards side of chest
  • Squeezing the muscles of the upper back
  • Release weight under control to start position
  • Swap arms
  • Repeat movement

A5 MARCHING PLANK

SETS: 5
REPS: 30 SECONDS
TEMPO: NO TEMPO
REST: 3 MINUTES

HOW TO

  • Starting on forearms and toes
  • Create a bridge with body
  • Engage core to stabilise body
  • Do not “sag” through midsection
  • Press one palm into ground 
  • Extend arm lifting body
  • Follow with alternate arm
  • Lower one forearm back down to start position
  • Follow with alternate forearm
  • Repeat movement

A5 MARCHING PLANK

SETS: 5
REPS: 30 SECONDS
TEMPO: NO TEMPO
REST: 3 MINUTES

HOW TO

  • Starting on forearms and toes
  • Create a bridge with body
  • Engage core to stabilise body
  • Do not “sag” through midsection
  • Press one palm into ground 
  • Extend arm lifting body
  • Follow with alternate arm
  • Lower one forearm back down to start position
  • Follow with alternate forearm
  • Repeat movement

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

As this is a Circuit Day and you are lifting less than the Strength Day, your warm ups will be shorter. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 40% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 reps. Keep in mind, the heavier you are lifting, the more sets you need to warm up.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Circuit Day and you are lifting less than the Strength Day, your warm ups will be shorter. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 40% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 reps. Keep in mind, the heavier you are lifting, the more sets you need to warm up.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 PULSE SQUATS

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand with feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows whilst maintaining neutral spine
  • Pulsing at that bottom position of the movement for three pulses – up to above parallel and back down
  • Push up to start position
  • Repeat movement

ALTERNATIVE EXERCISES

BODYWEIGHT SQUATS

A1 PULSE SQUATS

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand with feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows whilst maintaining neutral spine
  • Pulsing at that bottom position of the movement for three pulses – up to above parallel and back down
  • Push up to start position
  • Repeat movement

ALTERNATIVE EXERCISES

BODYWEIGHT SQUATS

A2 STANDING DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold one dumbbell in each hand on your shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughouT
  • Repeat movement

A2 STANDING DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold one dumbbell in each hand on your shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughouT
  • Repeat movement

A3 STEP UP

SETS: 5
REPS: 15 (EACH LEG)
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Step one foot up onto the platform

  • Drive opposite knee high

  • Step back down to floor and swap legs

  • Repeat movement

  • Keep chest up throughout entire movement

  • Hold dumbbells by side to increase difficulty

A3 STEP UP

SETS: 5
REPS: 15 (EACH LEG)
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Step one foot up onto the platform

  • Drive opposite knee high

  • Step back down to floor and swap legs

  • Repeat movement

  • Keep chest up throughout entire movement

  • Hold dumbbells by side to increase difficulty

A4 DUMBBELL BENT OVER ROW – PRONATED GRIP

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A4 DUMBBELL BENT OVER ROW – PRONATED GRIP

SETS: 5
REPS: 15
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A5 MOUNTAIN CLIMBER

SETS: 5
REPS: 30 SECONDS
TEMPO: NO TEMPO
REST: 3 MINUTES

HOW TO

  • Set up in push up position
  • Hands slightly wider than shoulder width apart
  • Move back to start position
  • Swap legs
  • Repeat movement
  • Engage core throughout entire movement
  • To challenge yourself,“run” a little faster

A5 MOUNTAIN CLIMBER

SETS: 5
REPS: 30 SECONDS
TEMPO: NO TEMPO
REST: 3 MINUTES

HOW TO

  • Set up in push up position
  • Hands slightly wider than shoulder width apart
  • Move back to start position
  • Swap legs
  • Repeat movement
  • Engage core throughout entire movement
  • To challenge yourself,“run” a little faster

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 DUMBBELL ROMANIAN DEADLIFT

SETS: 5
REPS: 9
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held on thighs
  • Initiate movement by hinging at the hips
  • Lower barbell down legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A1 DUMBBELL ROMANIAN DEADLIFT

SETS: 5
REPS: 9
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held on thighs
  • Initiate movement by hinging at the hips
  • Lower barbell down legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A2 DUMBBELL SUMO DEADLIFT

SETS: 5
REPS: 9
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab kettlebell
  • Keep knees out in the same direction as toes
  • Pull the shoulder blades down towards back pockets
  • Push the world away till you’re standing straight up
  • Repeat movement
  • Maintain a neutral spine throughout

A2 DUMBBELL SUMO DEADLIFT

SETS: 5
REPS: 9
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  •  Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab kettlebell
  • Keep knees out in the same direction as toes
  • Pull the shoulder blades down towards back pockets
  • Push the world away till you’re standing straight up
  • Repeat movement
  • Maintain a neutral spine throughout

A3 GLUTE BRIDGE

SETS: 5
REPS: 9
TEMPO: NO TEMPO
REST: 2 MINUTES

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

A3 GLUTE BRIDGE

SETS: 5
REPS: 9
TEMPO: NO TEMPO
REST: 2 MINUTES

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

B1 SEATED DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 9
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on bench with a rigid upright back support
  • Sitting holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

STANDING DUMBBELL SHOULDER PRESS

B1 SEATED DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 9
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on bench with a rigid upright back support
  • Sitting holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

STANDING DUMBBELL SHOULDER PRESS

 

B2 INCLINE PUSH UP

SETS: 5
REPS: 9
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  • Set up bar/bench at desired height
  • The higher the bar, the easier the exercise
  • Place hands shoulder width apart
  • Lower chest to bar
  • Maintaining neutral spine throughout
  • Push back up to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

INCLINE PUSH UP ON KNEES

 

B2 INCLINE PUSH UP

SETS: 5
REPS: 9
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  • Set up bar/bench at desired height
  • The higher the bar, the easier the exercise
  • Place hands shoulder width apart
  • Lower chest to bar
  • Maintaining neutral spine throughout
  • Push back up to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

INCLINE PUSH UP ON KNEES

B3 DUMBBELL FLOOR PRESS

SETS: 5
REPS: 9
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Holding dumbbell in each hand using neutral grip
  • Keep elbows at 90º angle
  • Keep your shoulder blades back and down
  • Press weight up to a full lock out position
  • Lower weight back down using 3 second tempo
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

B3 DUMBBELL FLOOR PRESS

SETS: 5
REPS: 9
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Holding dumbbell in each hand using neutral grip
  • Keep elbows at 90º angle
  • Keep your shoulder blades back and down
  • Press weight up to a full lock out position
  • Lower weight back down using 3 second tempo
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

C1 SUPERMAN

SETS: 4
REPS: 12
TEMPO: 2 SECONDS
REST: 60 SECONDS

HOW TO

  • Lying face down on ground
  • Extend both arms in front of body
  • Raise your torso, arms and legs off ground
  • Hold position for prescribed time
  • Release and lower all limbs
  • Repeat movement

C1 SUPERMAN

SETS: 4
REPS: 12
TEMPO: 2 SECONDS
REST: 60 SECONDS

HOW TO

  • Lying face down on ground
  • Extend both arms in front of body
  • Raise your torso, arms and legs off ground
  • Hold position for prescribed time
  • Release and lower all limbs
  • Repeat movement

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 HIGH HEEL ELEVATED GOBLET SQUAT

SETS: 5
REPS: 9
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Elevate your heels
  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

BODYWEIGHT SQUATS

A1 HIGH HEEL ELEVATED GOBLET SQUAT

SETS: 5
REPS: 9
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Elevate your heels
  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

BODYWEIGHT SQUATS

A2 WIDE STANCE GOBLET SQUAT

SETS: 5
REPS: 9
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  •  Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

BODYWEIGHT SQUATS

A2 WIDE STANCE GOBLET SQUAT

SETS: 5
REPS: 9
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  •  Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

BODYWEIGHT SQUATS

A3 ALTERNATING STATIONARY LUNGE

SETS: 5
REPS: 9
TEMPO: NO TEMPO
REST: 2 MINUTES

HOW TO

  • Standing upright and looking straight ahead
  • Step one foot forward into lunge position
  • Pushing through the front foot, push back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

A3 ALTERNATING STATIONARY LUNGE

SETS: 5
REPS: 9
TEMPO: NO TEMPO
REST: 2 MINUTES

HOW TO

  • Standing upright and looking straight ahead
  • Step one foot forward into lunge position
  • Pushing through the front foot, push back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

B1 ONE ARM ROW NO BENCH

SETS: 5
REPS: 9
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Resting elbow on knee
  • Holding dumbbell in opposite Arm
  • Pick up weight and pull towards side of chest
  • Squeeze the muscles of the upper back
  • Keep shoulder blades back and down
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

DUMBBELL BENT OVE..

B1 ONE ARM ROW NO BENCH

SETS: 5
REPS: 9
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Resting elbow on knee
  • Holding dumbbell in opposite Arm
  • Pick up weight and pull towards side of chest
  • Squeeze the muscles of the upper back
  • Keep shoulder blades back and down
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

DUMBBELL BENT OVE..

B2 DUMBBELL BENT OVER ROW

SETS: 5
REPS: 9
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  •  Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

B2 DUMBBELL BENT OVER ROW

SETS: 5
REPS: 9
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  •  Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

B3 REAR DELT FLY

SETS: 5
REPS: 9
TEMPO: NO TEMPO
REST: 2 MINUTES

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

B3 REAR DELT FLY

SETS: 5
REPS: 9
TEMPO: NO TEMPO
REST: 2 MINUTES

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

C1 DUMBBELL EXTERNAL ROTATION

SETS: 4
REPS: 12
TEMPO: NO TEMPO
REST: 60 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

C1 DUMBBELL EXTERNAL ROTATION

SETS: 4
REPS: 12
TEMPO: NO TEMPO
REST: 60 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

As this is a Circuit Day and you are lifting less than the Strength Day, your warm ups will be shorter. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 40% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 reps. Keep in mind, the heavier you are lifting, the more sets you need to warm up.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Circuit Day and you are lifting less than the Strength Day, your warm ups will be shorter. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 40% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 reps. Keep in mind, the heavier you are lifting, the more sets you need to warm up.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 HIP THRUSTER

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

ALTERNATIVE EXERCISES

GLUTE BRIDGES

A1 HIP THRUSTER

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

ALTERNATIVE EXERCISES

GLUTE BRIDGES

A2 STANDING DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold one dumbbell in each hand on your shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughouT
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

A2 STANDING DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold one dumbbell in each hand on your shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughouT
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

A3 90 DEGREE BACK EXTENSION

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Maintain a neutral spine position
  • Bend forward and lower torso by hinging at the hips
  • Squeezing the glutes, bring body back to start position
  • Repeat movement
  • Keep your chest up throughout and shoulder blades back and down throughout
  • Hold weight on front of body to increase difficulty

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

GLUTE BRIDGE

A3 90 DEGREE BACK EXTENSION

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Maintain a neutral spine position
  • Bend forward and lower torso by hinging at the hips
  • Squeezing the glutes, bring body back to start position
  • Repeat movement
  • Keep your chest up throughout and shoulder blades back and down throughout
  • Hold weight on front of body to increase difficulty

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

GLUTE BRIDGE

A4 LAT PULL DOWN (NEUTRAL GRIP)

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Sitting with chest up high
  • Pull bar to upper chest
  • Keeping shoulder blades back and down
  • Release weight under control to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

A4 LAT PULL DOWN (NEUTRAL GRIP)

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Sitting with chest up high
  • Pull bar to upper chest
  • Keeping shoulder blades back and down
  • Release weight under control to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

A5 KETTLEBELL SWING

SETS: 5
REPS: 25 SECONDS
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

ALTERNATIVE EXERCISES

GLUTE BRIDGE

A5 KETTLEBELL SWING

SETS: 5
REPS: 25 SECONDS
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

ALTERNATIVE EXERCISES

GLUTE BRIDGE

A6 MARCHING PLANK

SETS: 5
REPS: 25 SECONDS
TEMPO: NO TEMPO
REST: 3 MINUTES

HOW TO

  • Starting on forearms and toes
  • Create a bridge with body
  • Engage core to stabilise body
  • Do not “sag” through midsection
  • Press one palm into ground 
  • Extend arm lifting body
  • Follow with alternate arm
  • Lower one forearm back down to start position
  • Follow with alternate forearm
  • Repeat movement

ALTERNATIVE EXERCISES

PLANK ON KNEES

ABDOMINAL CRUNCH

A6 MARCHING PLANK

SETS: 5
REPS: 25 SECONDS
TEMPO: NO TEMPO
REST: 3 MINUTES

HOW TO

  • Starting on forearms and toes
  • Create a bridge with body
  • Engage core to stabilise body
  • Do not “sag” through midsection
  • Press one palm into ground 
  • Extend arm lifting body
  • Follow with alternate arm
  • Lower one forearm back down to start position
  • Follow with alternate forearm
  • Repeat movement

ALTERNATIVE EXERCISES

PLANK ON KNEES

ABDOMINAL CRUNCH

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

As this is a Circuit Day and you are lifting less than the Strength Day, your warm ups will be shorter. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 40% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 reps. Keep in mind, the heavier you are lifting, the more sets you need to warm up.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Circuit Day and you are lifting less than the Strength Day, your warm ups will be shorter. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 40% of your working weight and perform the movement for 6-8 reps, followed by 75% of your working weight for 4-6 reps. Keep in mind, the heavier you are lifting, the more sets you need to warm up.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 PULSE SQUATS

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand with feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows whilst maintaining neutral spine
  • Pulsing at that bottom position of the movement for three pulses – up to above parallel and back down
  • Push up to start position
  • Repeat movement

ALTERNATIVE EXERCISES

BODYWEIGHT SQUATS

A1 PULSE SQUATS

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand with feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows whilst maintaining neutral spine
  • Pulsing at that bottom position of the movement for three pulses – up to above parallel and back down
  • Push up to start position
  • Repeat movement

ALTERNATIVE EXERCISES

BODYWEIGHT SQUATS

A2 FRONT RAISES

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

ALTERNATIVE EXERCISES

LATERAL RAISES

A2 FRONT RAISES

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

ALTERNATIVE EXERCISES

LATERAL RAISES

A3 45 DEGREE BACK EXTENSION

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Maintain a neutral spine position
  • Bend forward and lower torso by hinging at the hips
  • Squeezing the glutes, bring body back to start position
  • Repeat movement
  • Keep your chest up throughout and shoulder blades back and down throughout
  • Hold weight on front of body to increase difficulty

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

GLUTE BRIDGE

A3 45 DEGREE BACK EXTENSION

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Maintain a neutral spine position
  • Bend forward and lower torso by hinging at the hips
  • Squeezing the glutes, bring body back to start position
  • Repeat movement
  • Keep your chest up throughout and shoulder blades back and down throughout
  • Hold weight on front of body to increase difficulty

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

GLUTE BRIDGE

A4 SEATED CABLE ROW – SUPINATED GRIP

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Sitting with chest up high
  • Keeping shoulder blades back and down
  • Hold your hands in a Supinated grip (palms facing away from the body)
  • Pull handle towards belly button
  • Release weight under control to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

DUMBBELL BENT OVER ROW

A4 SEATED CABLE ROW – SUPINATED GRIP

SETS: 5
REPS: 12
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Sitting with chest up high
  • Keeping shoulder blades back and down
  • Hold your hands in a Supinated grip (palms facing away from the body)
  • Pull handle towards belly button
  • Release weight under control to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

DUMBBELL BENT OVER ROW

A5 SLED PUSH

SETS: 5
REPS: 25 SECONDS
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Keep the hips low
  • Use short strides
  • Stay on the balls of your feet

A5 SLED PUSH

SETS: 5
REPS: 25 SECONDS
TEMPO: NO TEMPO
REST: 10 SECONDS

HOW TO

  • Keep the hips low
  • Use short strides
  • Stay on the balls of your feet

A6 MOUNTAIN CLIMBER

SETS: 5
REPS: 25 SECONDS
TEMPO: NO TEMPO
REST: 3 MINUTES

HOW TO

  • Set up in push up position
  • Hands slightly wider than shoulder width apart
  • Lift one knee towards chest
  • Swap legs
  • Repeat movement 
  • Engage core throughout entire movement
  • To challenge yourself, “run” a little faster

ALTERNATIVE EXERCISES

BRIDGE/PLANK

A6 MOUNTAIN CLIMBER

SETS: 5
REPS: 25 SECONDS
TEMPO: NO TEMPO
REST: 3 MINUTES

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 CONVENTIONAL DEADLIFT OFF A DEFICIT

SETS: 5
REPS: 4
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Set up bar with big bumper plates
  • Set up 20kg bumper plate underneath bar (to stand on)
  • Stand on a 20kg bumper plate with bar over mid foot
  • Initiate movement by hinging at the hips
  • Grabbing the bar slightly wider than shoulder width apart
  • Keeping your knees pushed outwards towards the inside of your locked out arms
  • Pull the shoulder blades down towards the back pockets
  • Push the world away and stand upright
  • Lower bar back to the ground
  • Keep the bar as close to your body as possible throughout
  • Maintain a neutral spine throughout
  • Repeat movement

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

A1 CONVENTIONAL DEADLIFT OFF A DEFICIT

SETS: 5
REPS: 4
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Set up bar with big bumper plates
  • Set up 20kg bumper plate underneath bar (to stand on)
  • Stand on a 20kg bumper plate with bar over mid foot
  • Initiate movement by hinging at the hips
  • Grabbing the bar slightly wider than shoulder width apart
  • Keeping your knees pushed outwards towards the inside of your locked out arms
  • Pull the shoulder blades down towards the back pockets
  • Push the world away and stand upright
  • Lower bar back to the ground
  • Keep the bar as close to your body as possible throughout
  • Maintain a neutral spine throughout
  • Repeat movement

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

A2 CONVENTIONAL DEADLIFT

SETS: 5
REPS: 4
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  • Set up bar with big bumper plates
  • Stand with bar over mid foot
  • Initiate movement by hinging at the hips
  • Grabbing the bar slightly wider than shoulder width apart
  • Keeping your knees pushed outwards towards the inside of your locked out arms
  • Pull the shoulder blades down towards the back pockets
  • Push the world away and stand upright
  • Lower bar back to the ground
  • Keep the bar as close to your body as possible throughout
  • Maintain a neutral spine throughout
  • Repeat movement

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

A2 CONVENTIONAL DEADLIFT

SETS: 5
REPS: 4
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  • Set up bar with big bumper plates
  • Stand with bar over mid foot
  • Initiate movement by hinging at the hips
  • Grabbing the bar slightly wider than shoulder width apart
  • Keeping your knees pushed outwards towards the inside of your locked out arms
  • Pull the shoulder blades down towards the back pockets
  • Push the world away and stand upright
  • Lower bar back to the ground
  • Keep the bar as close to your body as possible throughout
  • Maintain a neutral spine throughout
  • Repeat movement

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

A3 SUMO DEADLIFT

SETS: 5
REPS: 4
TEMPO: NO TEMPO
REST:  2-3 MINUTES

HOW TO

  • Walk up to bar
  • Stand in a moderately wide stance placing shins on the barbell
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the bar
  • Grab the bar at a point where the arms are straight down, perpendicular to the ground
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Push the world away till you’re standing straight up
  • Lower weight back to ground
  • Repeat movement
  • Maintain a neutral spine throughout

ALTERNATIVE EXERCISES

KETTLEBELL SUMO DEADLIFT

A3 SUMO DEADLIFT

SETS: 5
REPS: 4
TEMPO: NO TEMPO
REST:  2-3 MINUTES

HOW TO

  • Walk up to bar
  • Stand in a moderately wide stance placing shins on the barbell
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the bar
  • Grab the bar at a point where the arms are straight down, perpendicular to the ground
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Push the world away till you’re standing straight up
  • Lower weight back to ground
  • Repeat movement
  • Maintain a neutral spine throughout

ALTERNATIVE EXERCISES

KETTLEBELL SUMO DEADLIFT

B1 SEATED DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 6
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on bench with a rigid upright back support
  • Sitting holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

STANDING DUMBBELL SHOULDER PRESS

B1 SEATED DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 6
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on bench with a rigid upright back support
  • Sitting holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

STANDING DUMBBELL SHOULDER PRESS

B2 INCLINE DUMBBELL PRESS

SETS: 5
REPS: 6
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of incline bench (set ump at 30-45 degree angle)
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

B2 INCLINE DUMBBELL PRESS

SETS: 5
REPS: 6
TEMPO: 2 SECONDS
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of incline bench (set ump at 30-45 degree angle)
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

B3 FLAT DUMBBELL BENCH PRESS

SETS: 5
REPS: 6
TEMPO: NO TEMPO
REST: 2-3 MINUTES

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of flat bench
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

B3 FLAT DUMBBELL BENCH PRESS

SETS: 5
REPS: 6
TEMPO: NO TEMPO
REST: 2-3 MINUTES

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of flat bench
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

PUSH UP

INCLINE PUSH UP

C1 ROPE FACE PULL

SETS: 4
REPS: 12
TEMPO: NO TEMPO
REST: 60 SECONDS

HOW TO

  •  Hold a rope in each hand
  • Point index finger in same direction of rope
  • Pull rope towards face
  • Keeping elbows high and flared out to the side
  • Bringing shoulder blades back and down as you pull
  • Release weight under control to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

BANDED FACE PULL

REAR DELT FLY

C1 ROPE FACE PULL

SETS: 4
REPS: 12
TEMPO: NO TEMPO
REST: 60 SECONDS

HOW TO

  •  Hold a rope in each hand
  • Point index finger in same direction of rope
  • Pull rope towards face
  • Keeping elbows high and flared out to the side
  • Bringing shoulder blades back and down as you pull
  • Release weight under control to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

BANDED FACE PULL

REAR DELT FLY

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