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).

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 10 Main Page). 

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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)

A LOW BAR BACK SQUAT

SETS: 5
REPS: 12/10/8/6
REST: 3-4 MINUTES

HOW TO

  • Grab barbell as close as shoulder mobility allows
  • Place barbell on your back muscles (rear deltoids)
  • Squeeze shoulder blades together to engage the muscles of your upper back
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

HIGH BAR BACK SQUAT

GOBLET SQUAT

WHAT IS THE 12/10/8/6 REP SCHEME

The 12/10/8/6 rep scheme means 12 reps in Week 1, 10 reps in Week 2, 8 reps in Week 3 and 6 reps in Week 4.

A LOW BAR BACK SQUAT

SETS: 5
REPS: 12/10/8/6
REST: 3-4 MINUTES

HOW TO

  • Grab barbell as close as shoulder mobility allows
  • Place barbell on your back muscles (rear deltoids)
  • Squeeze shoulder blades together to engage the muscles of your upper back
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

HIGH BAR BACK SQUAT

GOBLET SQUAT

WHAT IS THE 12/10/8/6 REP SCHEME

The 12/10/8/6 rep scheme means 12 reps in Week 1, 10 reps in Week 2, 8 reps in Week 3 and 6 reps in Week 4.

B1 FRONT SQUAT

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Grab barbell slightly wider than shoulder width apart
  • Place barbell behind the front deltoid muscles
  • Keeping elbows high to hold bar in position
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

GOBLET SQUAT

B1 FRONT SQUAT

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Grab barbell slightly wider than shoulder width apart
  • Place barbell behind the front deltoid muscles
  • Keeping elbows high to hold bar in position
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

GOBLET SQUAT

B2 FLAT DUMBBELL BENCH PRESS

SETS: 5
REPS: 8
REST: 90 SECONDS

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

B2 FLAT DUMBBELL BENCH PRESS

SETS: 5
REPS: 8
REST: 90 SECONDS

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

C1 ALTERNATING REVERSE DROP LUNGE

SETS: 5
REPS: 8 (EACH LEG)
REST: 90 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

C1 ALTERNATING REVERSE DROP LUNGE

SETS: 5
REPS: 8 (EACH LEG)
REST: 90 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

C2 ONE ARM ROW – NO BENCH

SETS: 5
REPS: 8 (EACH ARM)
REST: 90 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..

C2 ONE ARM ROW – NO BENCH

SETS: 5
REPS: 8
REST: 90 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..

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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).

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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)

A GOBLET SQUAT

SETS: 5
REPS: 16/14/12/10
REST: 2-3 MINUTES

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

WHAT IS THE 16/14/12/10 REP SCHEME?

The 16/14/12/10 rep scheme means 16 reps in Week 1, 14 reps in Week 2, 12 reps in Week 3 and 10 reps in Week 4.

You should, in this case, increase the weight slightly each week!

A GOBLET SQUAT

SETS: 5
REPS: 16/14/12/10
REST: 2-3 MINUTES

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

B1 1 1/4 GOBLET SQUAT

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure the weight touches your upper chest throughout the whole movement
  • Squat down, pushing the knees out in the same direction as the toes
  • Squat as deep as your mobility allows whilst maintaining neutral spine
  • Squat the weight back up a quarter of the movement
  • Continue to lower the weight back down to full depth, holding tightness
  • Push weight back up to start position
  • Repeat movement
  • Elevate your heels to increase flexibility if need be

WHAT IS A 1 1/4 SQUAT

A 1 1/4 squat is where you squat down as deep as your mobility allows, squat back up 1/4 of the way, squat down again and then come back up. Please refer to the images.

B1 1 1/4 GOBLET SQUAT

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure the weight touches your upper chest throughout the whole movement
  • Squat down, pushing the knees out in the same direction as the toes
  • Squat as deep as your mobility allows whilst maintaining neutral spine
  • Squat the weight back up a quarter of the movement
  • Continue to lower the weight back down to full depth, holding tightness
  • Push weight back up to start position
  • Repeat movement
  • Elevate your heels to increase flexibility if need be

WHAT IS A 1 1/4 SQUAT

A 1 1/4 squat is where you squat down as deep as your mobility allows, squat back up 1/4 of the way, squat down again and then come back up. Please refer to the images.

B2 PUSH UP

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Place hands slightly wider than shoulder width apart
  • Lower chest to floor
  • Push back up to full lock out position
  • Maintain neutral spine throughout
  • Repeat movement
  • Start on knees if toes is too difficult

B2 PUSH UP

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Place hands slightly wider than shoulder width apart
  • Lower chest to floor
  • Push back up to full lock out position
  • Maintain neutral spine throughout
  • Repeat movement
  • Start on knees if toes is too difficult

C1 ALTERNATING REVERSE DROP LUNGE

SETS: 5
REPS: 8 (EACH LEG)
REST: 90 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

C1 ALTERNATING REVERSE DROP LUNGE

SETS: 5
REPS: 8 (EACH LEG)
REST: 90 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

C2 ONE ARM ROW

SETS: 5
REPS: 8 (EACH ARM)
REST: 90 SECONDS

HOW TO

•Place one knee and hand on bench

•Posting one leg out to side of bench keeping pelvis neutral

•Pick up weight and pull towards side of chest

•Squeezing the muscles of the upper back

•Keeping shoulder blades back and down

•Release weight under control to start position

•Repeat movement

C2 ONE ARM ROW

SETS: 5
REPS: 8 (EACH ARM)
REST: 90 SECONDS

HOW TO

•Place one knee and hand on bench

•Posting one leg out to side of bench keeping pelvis neutral

•Pick up weight and pull towards side of chest

•Squeezing the muscles of the upper back

•Keeping shoulder blades back and down

•Release weight under control to start position

•Repeat movement

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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).

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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)

A KETTLEBELL SUMO DEADLIFT

SETS: 5
REPS: 16/14/12/10
REST: 2-3 MINUTES

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

WHAT IS THE 16/14/12/10 REP SCHEME?

The 16/14/12/10 rep scheme means 16 reps in Week 1, 14 reps in Week 2, 12 reps in Week 3 and 10 reps in Week 4.

You should, in this case, increase the weight slightly each week!

A KETTLEBELL SUMO DEADLIFT

SETS: 5
REPS: 16/14/12/10
REST: 2-3 MINUTES

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

B1 GLUTE BRIDGE

SETS: 5
REPS: 8
REST: 90 SECONDS

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 GLUTE BRIDGE

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor slowly using 3 second tempo
  • Repeat movement

B2 REAR DELT FLY

SETS: 5
REPS: 8
REST: 90 SECONDS

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

B2 REAR DELT FLY

SETS: 5
REPS: 8
REST: 90 SECONDS

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 KETTLEBELL SWING

SETS: 5
REPS: 8
REST: 90 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

C1 KETTLEBELL SWING

SETS: 5
REPS: 8
REST: 90 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

C2 CONDITIONING

SETS: 5
REPS: 45 SECONDS
REST: 90 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for prescribed time

C2 CONDITIONING

SETS: 5
REPS: 45 SECONDS
REST: 90 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for prescribed tme

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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).

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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)

A CONVENTIONAL DEADLIFT

SETS: 5
REPS: 12/10/8/6
REST: 3-4 MINUTES

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

WHAT IS THE 12/10/8/6 REP SCHEME

The 12/10/8/6 rep scheme means 12 reps in Week 1, 10 reps in Week 2, 8 reps in Week 3 and 6 reps in Week 4.

A CONVENTIONAL DEADLIFT

SETS: 5
REPS: 12/10/8/6
REST: 3-4 MINUTES

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

WHAT IS THE 12/10/8/6 REP SCHEME

The 12/10/8/6 rep scheme means 12 reps in Week 1, 10 reps in Week 2, 8 reps in Week 3 and 6 reps in Week 4.

B1 ROMANIAN DEADLIFT

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Stand upright with barbell held against thighs
  • Initiate movement by hinging at the hips
  • Bending forward
  • Lower the barbell down your legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Keeping your chest up and pulling your shoulder blades down towards your back pocket
  • Pull weight back up to start position
  • Repeat movement

B1 ROMANIAN DEADLIFT

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Stand upright with barbell held against thighs
  • Initiate movement by hinging at the hips
  • Bending forward
  • Lower the barbell down your legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Keeping your chest up and pulling your shoulder blades down towards your back pocket
  • Pull weight back up to start position
  • Repeat movement

B2 ROPE FACE PULL

SETS: 5
REPS: 8
REST: 90 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

B2 ROPE FACE PULL

SETS: 5
REPS: 8
REST: 90 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

C1 HAMSTRING CURL

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Set yourself up comfortably in lying or sitting hamstring curl machine
  • Holding tight
  • Pull weight towards your glutes
  • Lower legs to a full locked out position
  • Repeat movement

C1 HAMSTRING CURL

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Set yourself up comfortably in lying or sitting hamstring curl machine
  • Holding tight
  • Pull weight towards your glutes
  • Lower legs to a full locked out position
  • Repeat movement

C2 CONDITIONING

SETS: 5
REPS: 45 SECONDS
REST: 90 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for prescribed time

C2 CONDITIONING

SETS: 5
REPS: 45 SECONDS
REST: 90 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for prescribed time

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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).

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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 INCLINE DUMBBELL PRESS

SETS: 5
REPS: 12/10/8/6
REST: 90 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

A1 INCLINE DUMBBELL PRESS

SETS: 5
REPS: 12/10/8/6
REST: 90 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

A2 LAT PULL DOWN (SUPINATED GRIP)

SETS: 5
REPS: 8
REST: 90 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

A2 LAT PULL DOWN (SUPINATED GRIP)

SETS: 5
REPS: 8
REST: 90 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

B1 STANDING DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 8
REST: 90 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

B1 STANDING DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 8
REST: 90 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

B2 SEATED CABLE ROW

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

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

B2 SEATED CABLE ROW

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

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

C1 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 8 (EACH ARM)
REST: 90 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: 3
REPS: 8 (EACH ARM)
REST: 90 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

C2 REVERSE AB WHEEL ROLLOUT

SETS: 3
REPS: X (CHALLENGE YOURSELF)
REST: 90 SECONDS

HOW TO

  • Start in plank position
  • Place foam roller beneath knee
  • Engage core
  • Roll foam roller towards torso
  • And release back to straight position

C2 REVERSE AB WHEEL ROLLOUT

SETS: 3
REPS: X (CHALLENGE YOURSELF)
REST: 90 SECONDS

HOW TO

  • Start in plank position
  • Place foam roller beneath knee
  • Engage core
  • Roll foam roller towards torso
  • And release back to straight position

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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).

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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 FLOOR PRESS

SETS: 5
REPS: 16/14/12/10
REST: 90 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

WHAT IS THE 16/14/12/10 REP SCHEME?

The 16/14/12/10 rep scheme means 16 reps in Week 1, 14 reps in Week 2, 12 reps in Week 3 and 10 reps in Week 4.

You should, in this case, increase the weight slightly each week!

A1 DUMBBELL FLOOR PRESS

SETS: 5
REPS: 16/14/12/10
REST: 90 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

A2 DUMBBELL BENT OVER ROW

SETS: 5
REPS: 8
REST: 90 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

A2 DUMBBELL BENT OVER ROW

SETS: 5
REPS: 8
REST: 90 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

B1 STANDING DUMBBELL SHOULDER PRESS

SETS: 5
REPS: 8
REST: 90 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: 8
REST: 90 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

B2 ONE ARM ROW – NO BENCH

SETS: 5
REPS: 8
REST: 90 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 ONE ARM ROW – NO BENCH

SETS: 5
REPS: 8
REST: 90 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..

C1 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 8 (EACH ARM)
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: 3
REPS: 8 (EACH ARM)
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

C2 PLANK

SETS: 3
REPS: 45 SECONDS
REST: 90 SECONDS

HOW TO

  • Get down onto elbows and toes
  • Create a bridge with body
  • Engage core
  • Do not “sag” through midsection
  • Hold position

C2 PLANK

SETS: 3
REPS: 45 SECONDS
REST: 90 SECONDS

HOW TO

  • Get down onto elbows and toes
  • Create a bridge with body
  • Engage core
  • Do not “sag” through midsection
  • Hold position

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

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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).

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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 SPLIT SQUAT

SETS: 4
REPS: 8 (EACH LEG)
REST: 10 SECONDS

HOW TO

  • Stand with one foot in front of the other
  • Imagine standing on rails not tightrope
  • Point both feet straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Complete all reps on one leg and then swap legs
  • Keep chest up throughout entire movement

A1 SPLIT SQUAT

SETS: 4
REPS: 8 (EACH LEG)
REST: 10 SECONDS

HOW TO

  • Stand with one foot in front of the other
  • Imagine standing on rails not tightrope
  • Point both feet straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Complete all reps on one leg and then swap legs
  • Keep chest up throughout entire movement

A2 INCLINE PUSH UP

SETS: 4
REPS: 8 (EACH LEG)
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

A2 INCLINE PUSH UP

SETS: 4
REPS: 8 (EACH LEG)
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

A3 GLUTE BRIDGE

SETS: 4
REPS: 8
REST: 10 SECONDS

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: 4
REPS: 8
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor slowly using 3 second tempo
  • Repeat movement

A4 CONDITIONING

SETS: 4
REPS: 45 SECONDS
REST: 2-3 MINUTES

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

A4 CONDITIONING

SETS: 4
REPS: 45 SECONDS
REST: 2-3 MINUTES

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

B1 DUMBBELL ROMANIAN DEADLIFT

SETS: 4
REPS: 12
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

B1 DUMBBELL ROMANIAN DEADLIFT

SETS: 4
REPS: 12
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

B2 DUMBBELL BENT OVER ROW

SETS: 4
REPS: 12
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: 4
REPS: 12
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 WALKING LUNGE

SETS: 4
REPS: 12 (EACH LEG)
REST: 10 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

B3 WALKING LUNGE

SETS: 4
REPS: 12 (EACH LEG)
REST: 10 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

B4 ABDOMINAL CRUNCH

SETS: 4
REPS: 12
REST: 2-3 MINUTES

HOW TO

  • Place one knee up and the other leg straight
  • Finger tips on rib cage
  • Elbows off the floor
  • Bring the chin to the chest
  • Crunch up bringing the rib cage towards the pelvis
  • Release to start position
  • Repeat movement
  • Swap legs once all prescribed reps are complete on one side

B4 ABDOMINAL CRUNCH

SETS: 4
REPS: 12
REST: 2-3 MINUTES

HOW TO

  • Place one knee up and the other leg straight
  • Finger tips on rib cage
  • Elbows off the floor
  • Bring the chin to the chest
  • Crunch up bringing the rib cage towards the pelvis
  • Release to start position
  • Repeat movement
  • Swap legs once all prescribed reps are complete on one side

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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).

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

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 LOW BAR BACK SQUAT

SETS: 4
REPS: 8
REST: 10 SECONDS

HOW TO

  • Grab barbell as close as shoulder mobility allows
  • Place barbell on your back muscles (rear deltoids)
  • Squeeze shoulder blades together to engage the muscles of your upper back
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

HIGH BAR BACK SQUAT

GOBLET SQUAT

A1 LOW BAR BACK SQUAT

SETS: 4
REPS: 8
REST: 10 SECONDS

HOW TO

  • Grab barbell as close as shoulder mobility allows
  • Place barbell on your back muscles (rear deltoids)
  • Squeeze shoulder blades together to engage the muscles of your upper back
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

HIGH BAR BACK SQUAT

GOBLET SQUAT

A2 INCLINE PUSH UP

SETS: 4
REPS: 8
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

A2 INCLINE PUSH UP

SETS: 4
REPS: 8
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

A3 REVERSE HYPER

SETS: 4
REPS: 8
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Squeezing the glutes, raise legs into horizontal position
  • Lower legs back to start position
  • Repeat movement

A3 REVERSE HYPER

SETS: 4
REPS: 8
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Squeezing the glutes, raise legs into horizontal position
  • Lower legs back to start position
  • Repeat movement

A4 CONDITIONING

SETS: 4
REPS: 45 SECONDS
REST: 2-3 MINUTES

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

A4 CONDITIONING

SETS: 4
REPS: 45 SECONDS
REST: 2-3 MINUTES

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

B1 KETTLEBELL SUMO DEADLIFT

SETS: 4
REPS: 12
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

B1 KETTLEBELL SUMO DEADLIFT

SETS: 4
REPS: 12
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

B2 DUMBBELL BENT OVER ROW

SETS: 4
REPS: 12
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: 4
REPS: 12
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 WALKING LUNGE

SETS: 4
REPS: 12 (EACH LEG)
REST: 10 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

B3 WALKING LUNGE

SETS: 4
REPS: 12 (EACH LEG)
REST: 10 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

B4 ABDOMINAL CRUNCHES

SETS: 4
REPS: 12 
REST: 10 SECONDS

HOW TO

  • Finger tips on rib cage
  • Elbows off the floor
  • Bring the chin to the chest
  • Crunch up bringing the rib cage towards the pelvis
  • Release to start position
  • Repeat movement

B4 ABDOMINAL CRUNCHES

SETS: 4
REPS: 12 
REST: 10 SECONDS

HOW TO

  • Finger tips on rib cage
  • Elbows off the floor
  • Bring the chin to the chest
  • Crunch up bringing the rib cage towards the pelvis
  • Release to start position
  • Repeat movement

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

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CHOC OVERNIGHT OATS (SERVES 1)

  • 50g rolled oats
  • ¾  cup almond milk
  • 30g Bare Blends WPI or Pea Protein
  • 1 tbsp cacao powder
  • 1 tsp chia seeds
  • 1 tsp honey or maple syrup
  • 4 strawberries sliced to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Bare Blends Pea Protein

METHOD:

  1. In a bowl combine oats, milk, protein cacao, honey and chia seeds. Mix until well combined.
  2. Allow to soak overnight in the fridge.
  3. Serve with fresh berries.

MACROS:

CALS 454 P 36g C 62g F 7g

EGGS & SOLDIERS (SERVES 1)

  • 2 slices multigrain sourdough
  • 2 eggs

GLUTEN FREE: Use GF multigrain sourdough

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. In a pot pour enough water to cover eggs.
  2. Bring to a boil then add eggs in slowly to ensure shell does not crack.
  3. Cook for 4 minutes.
  4. Meanwhile toast the bread and cut into 4-5 strips.
  5. Remove the eggs and place in an egg cup for serving. Use a knife to slice off the top of the egg.

MACROS:

CAL 400 P 23g C 47g F 14g

SALTED CARAMEL SMOOTHIE (SERVES 1)

  • 250ml water/dairy free milk
  • 6-8 ice cubes
  • 1 frozen banana
  • 1 cube frozen spinach
  • 1 medjool date
  • 1/2 tsp ground cinnamon
  • Crack of Himylayan pink rock salt
  • 30g Bare Blends Vanilla & Coconut Plant Protein or Vanilla Whey
  • Optional: Sprinkle coconut chips

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Plant Protein instead of Whey Protein

METHOD:

  1. Blend all ingredients together in a high powered blender.
  2. Pour into glass, sprinkle with coconut chips and enjoy!

MACROS:

CAL 298 P 23g C  43g F 4g

CARROT CAKE OATMEAL (SERVES 1)

  • 40g rolled oats
  • 1 cup almond milk
  • 1 grated carrot
  • ¼ tsp vanilla extract
  • ¼ tsp cinnamon
  • Pinch of nutmeg
  • Drizzle maple syrup
  • 10g crushed walnuts

GLUTEN FREE: Use quinoa flakes or rice flakes in place of rolled oats

VEGAN: This is a vegan recipe

METHOD:

  1. Place oats and carrot in a saucepan over medium heat with milk, vanilla and spices. Cook for 3-5 minutes or until cooked to liking.
  2. Remove from heat and serve with maple syrup and crushed nuts.

MACROS:

CAL 370 P 9g C 59g F 12g

SMASHED AVO ON TOAST (SERVES 1)

  • 1-2 slices grain/seed/rye/gf toast
  • 1/2 small avocado smashed
  • Squeeze of lemon juice
  • 50g cherry tomatoes
  • Freshly chopped basil to garnish
  • 1 soft boiled/soft poached egg
  • Spinach or rocket leaves to serve
  • Salt + Pepper + chilli flakes

GLUTEN FREE: Use gluten free toast

VEGAN: Swap egg for falafel or 1 tbsp hummus

METHOD:

  1. Place avocado in a bowl with lemon juice, salt, pepper and chilli flakes and gently mash with a fork.
  2. Spread avocado on toast then top with fresh tomato and chopped basil
  3. Add soft boiled/poached egg to bed of spinach or rocket

MACROS:

CAL 313 P 14g C 24g F 18g

MUMMA’S TOMATO SCRAMBLE (SERVES 2)

  • 5 whole eggs
  • 1 tsp extra virgin olive oil
  • 2 tomatoes finely diced
  • ¼ cup red onion finely diced
  • 1 cup baby spinach
  • 2 slices grain/seed/gluten free bread

GLUTEN FREE: Use gluten free bread

VEGAN: Swap eggs for 150g tofu. Break tofu up in pan with a dash of water to resemble scrambled eggs. Season with salt and pepper.

METHOD:

  1. Heat a pan to medium – high heat and add oil.
  2. Whisk eggs together.
  3. Place onion and tomato into pan and cook for 2 minutes until onion is tender.
  4. Add eggs to pan, using a spatula gently fold eggs until just cooked.
  5. Serve with toast and spinach.

MACROS:

CAL 302 P 20g C 19g F 16g

RASPBERRY CHIA POT (SERVES 1) 

  • 50g fresh or frozen raspberries
  • 2 tbsp chia seeds
  • 1/2 cup almond milk
  • 2 tbsp greek yoghurt
  • 15g Bare Blends Protein Powder

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Bare Blends Vegan Protein Powder and coconut yoghurt

METHOD:

  1. Place raspberries in a bowl and crush with a fork or masher. Add in chia seeds, protein powder, almond milk and greek yoghurt
  2. Mix well to combine
  3. Spoon into a jar, cover and refrigerate overnight
  4. Serve with any additional fresh berries

MACROS:

CALS 275 P 18g C 23g F 12g

MANGO SMOOTHIE (SERVES 1)

  • 1 cup frozen mango
  • 1 tsp honey
  • 4 ice cubes
  • 250ml almond milk or water
  • 1 scoop Bare Blends WPI or Pea Protein
  • ½ tsp cinnamon
  • 1 tsp chia seeds

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 318 P 30g C  48g F 4g

BBB MEAL PREP BREAKFAST (SERVES 1)

  • 1 cup spinach
  • 50g smoked salmon
  • 50g cottage cheese
  • 1 boiled egg
  • Grape tomatoes

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately this recipe cannot be modified for a vegan diet

METHOD:

  1. Place all ingredients into a container. This is a great meal to make for 2-3 days worth of breakfast at once.

MACROS:

CALS 215 P 24g C 7g F 10g

BREAKFAST MUFFINS (SERVES 6)

  • 8 eggs +4 egg whites
  • 1 carrot grated
  • 1 zucchini grated
  • 2 green onions sliced
  • 1 tbsp milk
  • 100g goats cheese feta crumbled

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately this recipe does not have a vegan alternative

METHOD:

  1. Preheat oven to 170ºC and spray a 6 hole muffin tin with oil.
  2. Grate zucchini and squeeze out excess fluid.
  3. Whisk together eggs and milk and season with salt, pepper and chili flakes if desired.
  4. Combine zucchini, onion, carrot and egg mixture in a bowl. Stir to combine.
  5. Divide evenly into muffin pan. Top with crumbled feta.
  6. Bake for 30 minutes or until golden and cooked through.

MACROS:

CAL 179 P 14g C 4g F 12g

CHOC OVERNIGHT OATS (SERVES 1)

  • 50g rolled oats
  • ¾  cup almond milk
  • 30g Bare Blends WPI or Pea Protein
  • 1 tbsp cacao powder
  • 1 tsp chia seeds
  • 1 tsp honey or maple syrup
  • 4 strawberries sliced to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Bare Blends Pea Protein

METHOD:

  1. In a bowl combine oats, milk, protein cacao, honey and chia seeds. Mix until well combined.
  2. Allow to soak overnight in the fridge.
  3. Serve with fresh berries.

MACROS:

CALS 454 P 36g C 62g F 7g

EGGS & SOLDIERS (SERVES 1)

  • 2 slices multigrain sourdough
  • 2 eggs

GLUTEN FREE: Use GF multigrain sourdough

VEGAN: Unfortunately there is no vegan alternative for this recipe

METHOD:

  1. In a pot pour enough water to cover eggs.
  2. Bring to a boil then add eggs in slowly to ensure shell does not crack.
  3. Cook for 4 minutes.
  4. Meanwhile toast the bread and cut into 4-5 strips.
  5. Remove the eggs and place in an egg cup for serving. Use a knife to slice off the top of the egg.

MACROS:

CAL 400 P 23g C 47g F 14g

SALTED CARAMEL SMOOTHIE (SERVES 1)

  • 250ml water/dairy free milk
  • 6-8 ice cubes
  • 1 frozen banana
  • 1 cube frozen spinach
  • 1 medjool date
  • 1/2 tsp ground cinnamon
  • Crack of Himylayan pink rock salt
  • 30g Bare Blends Vanilla & Coconut Plant Protein or Vanilla Whey
  • Optional: Sprinkle coconut chips

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Plant Protein instead of Whey Protein

METHOD:

  1. Blend all ingredients together in a high powered blender.
  2. Pour into glass, sprinkle with coconut chips and enjoy!

MACROS:

CAL 298 P 23g C  43g F 4g

CARROT CAKE OATMEAL (SERVES 1)

  • 40g rolled oats
  • 1 cup almond milk
  • 1 grated carrot
  • ¼ tsp vanilla extract
  • ¼ tsp cinnamon
  • Pinch of nutmeg
  • Drizzle maple syrup
  • 10g crushed walnuts

GLUTEN FREE: Use quinoa flakes or rice flakes in place of rolled oats

VEGAN: This is a vegan recipe

METHOD:

  1. Place oats and carrot in a saucepan over medium heat with milk, vanilla and spices. Cook for 3-5 minutes or until cooked to liking.
  2. Remove from heat and serve with maple syrup and crushed nuts.

MACROS:

CAL 370 P 9g C 59g F 12g

SMASHED AVO ON TOAST (SERVES 1)

  • 1-2 slices grain/seed/rye/gf toast
  • 1/2 small avocado smashed
  • Squeeze of lemon juice
  • 50g cherry tomatoes
  • Freshly chopped basil to garnish
  • 1 soft boiled/soft poached egg
  • Spinach or rocket leaves to serve
  • Salt + Pepper + chilli flakes

GLUTEN FREE: Use gluten free toast

VEGAN: Swap egg for falafel or 1 tbsp hummus

METHOD:

  1. Place avocado in a bowl with lemon juice, salt, pepper and chilli flakes and gently mash with a fork.
  2. Spread avocado on toast then top with fresh tomato and chopped basil
  3. Add soft boiled/poached egg to bed of spinach or rocket

MACROS:

CAL 313 P 14g C 24g F 18g

MUMMA'S TOMATO SCRAMBLE (SERVES 2)

  • 5 whole eggs
  • 1 tsp extra virgin olive oil
  • 2 tomatoes finely diced
  • ¼ cup red onion finely diced
  • 1 cup baby spinach
  • 2 slices grain/seed/gluten free bread

GLUTEN FREE: Use gluten free bread

VEGAN: Swap eggs for 150g tofu. Break tofu up in pan with a dash of water to resemble scrambled eggs. Season with salt and pepper.

METHOD:

  1. Heat a pan to medium – high heat and add oil.
  2. Whisk eggs together.
  3. Place onion and tomato into pan and cook for 2 minutes until onion is tender.
  4. Add eggs to pan, using a spatula gently fold eggs until just cooked.
  5. Serve with toast and spinach.

MACROS:

CAL 302 P 20g C 19g F 16g

RASPBERRY CHIA POT (SERVES 1)

  • 50g fresh or frozen raspberries
  • 2 tbsp chia seeds
  • 1/2 cup almond milk
  • 2 tbsp greek yoghurt
  • 15g Bare Blends Protein Powder

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use Bare Blends Vegan Protein Powder and coconut yoghurt

METHOD:

  1. Place raspberries in a bowl and crush with a fork or masher. Add in chia seeds, protein powder, almond milk and greek yoghurt
  2. Mix well to combine
  3. Spoon into a jar, cover and refrigerate overnight
  4. Serve with any additional fresh berries

MACROS:

CALS 275 P 18g C 23g F 12g

MANGO SMOOTHIE (SERVES 1)

  • 1 cup frozen mango
  • 1 tsp honey
  • 4 ice cubes
  • 250ml almond milk or water
  • 1 scoop Bare Blends WPI or Pea Protein
  • ½ tsp cinnamon
  • 1 tsp chia seeds

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 318 P 30g C  48g F 4g

BBB MEAL PREP BREAKFAST (SERVES 1)

  • 1 cup spinach
  • 50g smoked salmon
  • 50g cottage cheese
  • 1 boiled egg
  • Grape tomatoes

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately this recipe cannot be modified for a vegan diet

METHOD:

  1. Place all ingredients into a container. This is a great meal to make for 2-3 days worth of breakfast at once.

MACROS:

CALS 215 P 24g C 7g F 10g

BREAKFAST MUFFINS (SERVES 6)

  • 8 eggs +4 egg whites
  • 1 carrot grated
  • 1 zucchini grated
  • 2 green onions sliced
  • 1 tbsp milk
  • 100g goats cheese feta crumbled

GLUTEN FREE: This is a gluten free recipe

VEGAN: Unfortunately this recipe does not have a vegan alternative

METHOD:

  1. Preheat oven to 170ºC and spray a 6 hole muffin tin with oil.
  2. Grate zucchini and squeeze out excess fluid.
  3. Whisk together eggs and milk and season with salt, pepper and chili flakes if desired.
  4. Combine zucchini, onion, carrot and egg mixture in a bowl. Stir to combine.
  5. Divide evenly into muffin pan. Top with crumbled feta.
  6. Bake for 30 minutes or until golden and cooked through.

MACROS:

CAL 179 P 14g C 4g F 12g

CHICKEN & AVO WRAP (SERVES 1)

  • 125g grilled chicken breast
  • 1 mountain bread or gluten free wrap
  • 1 cup baby spinach
  • 1/2 tomato sliced
  • 1/2 cucumber sliced
  • 1/4 avocado
  • Salt + pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN:  Swap chicken for 2-3 falafels

METHOD:

  1. Spread avocado over base of wrap. Top with remaining ingredients.
  2. Season with salt and pepper.

MACROS:

CALS 393 P 41g C 31g F 3g

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

PUMPKIN CHILLI (SERVES 6)

  • 500g turkey mince
  • 2 cloves garlic crushed
  • 1 chili diced
  • 1 capsicum diced
  • 2 tins whole tomatoes
  • 1 cup beef stock
  • 2 tsp cumin
  • ½ tsp paprika
  • 1 tin black beans drained
  • 1 tin chickpeas drained
  • 1 cup pumpkin puree (steam then place into blender)
  • Greek yoghurt to serve
  • Greens to serve

GLUTEN FREE: Use a gluten free stock

VEGAN: Make without turkey, add 1 cup cooked quinoa in at the end. Swap beef stock for vegetable stock. Serve with coconut yoghurt.  

METHOD:

  1. Cook turkey mince in a large pan until browned. Add chilli, garlic and capsicum. Cook for a further 3 minutes.
  2. Add canned tomatoes, stock and spices. Simmer for 10 minutes
  3. Add beans and chickpeas and simmer for a further 10 minutes. Stir through pureed pumpkin.
  4. Serve with green beans and greek yoghurt

MACROS:

CAL 390 P 33g F 32g C 16g

MOROCCAN LAMB BOWLS (SERVES 4)

  • 400g lean lamb cut into strips
  • 2 teaspoons Moroccan seasoning
  • 1 cup couscous
  • 1 cup beef stock, heated
  • zest and juice of 1/2 lemon
  • 1/2 medium red onion, diced
  • 6 cups baby spinach
  • 1 medium carrot, grated
  • 1⁄2 cucumber deseeded and sliced
  • 1/2 cup tzatziki

GLUTEN FREE: Use quinoa in place of couscous

VEGAN: Swap lamb for tofu and use vegetable stock in place of beef stock

METHOD:

  1. Coat lamb strips in seasoning. Heat a frying pan to medium-high; spray with olive oil. Cook lamb, in batches, for 2-5 minutes, or until browned.
  2. Meanwhile, prepare couscous according to packet instructions, using hot stock in place of water. Fluff the couscous with a fork. Add lemon zest and juice, and diced red onion to couscous; toss to combine.
  3. Divide spinach, grated carrot and cucumber into bowls bowls. Top with couscous, lamb and a spoonful of tzatziki.

MACROS:

CAL 400 P 31g C 44g F 11g

ROAST SALMON & VEG (SERVES 1)

  • 100g salmon fillet
  • 1 tsp extra virgin olive oil
  • 120g sweet potato cut into cubes
  • Juice and rind of 1 lemon
  • 1 clove of garlic crushed
  • 1 bunch broccolini
  • Baby spinach to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap out the salmon for a lentil patty

METHOD:

  1. Preheat oven to 190 degrees celsius. Line a baking tray with baking paper.
  2. Place sweet potato onto tray and bake for 10 minutes.
  3. In a small bowl whisk together garlic, lemon juice and rind, olive oil and a splash of water.
  4. Add salmon and broccolini to tray and coat salmon and broccolini in lemon mixture.
  5. Return tray to oven and cook for 10-15 minutes or until salmon is cooked to desired.

MACROS:

CALS 299 P 23g C 33g F 9g

WARM CHICKEN & LEMON SALAD (SERVES 2)

  • 400g chicken breasts
  • zest and juice of 1 lemon
  • 3 teaspoons honey
  • 2 cloves garlic, crushed
  • 2 tablespoons fresh thyme leaves
  • 1/4 cup dried cranberries
  • Salt and pepper
  • 1 lemon, extra, thinly sliced
  • 4 cups baby spinach leaves
  • 2 carrots, peeled into long ribbons
  • 2 spring onions, finely chopped

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu in place of chicken

METHOD:

  1. Preheat oven to 200°C.
  2. In a small baking dish place chicken, zest and lemon juice, honey, garlic, herbs, cranberries and pepper. Toss chicken in marinade to coat both sides then cover with a layer of lemon slices.
  3. Bake covered in the oven for 15-20 minutes until just cooked through and chicken juices run clear. Discard herbs, remove chicken to cool and reserve pan juices.
  4. Place spinach leaves, carrot strips and spring onions in a large serving bowl. Top with thinly sliced chicken and lemon.

MACROS:

CAL 362 P 48g C 33g F 4g

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. Grill lamb fillets on a grill until cooked to preference.
  2. In a small bowl combine greek yoghurt and cucumber with a squeeze of lemon juice and season with salt and pepper. Set aside.
  3. In a separate serving bowl combine quinoa, chopped spinach, green onion, parsley, capsicum and tomatoes. Dress with olive oil and remaining lemon juice. Season with salt and pepper.
  4. Serve lamb with quinoa salad and tzatziki.

MACROS:

CALS 380 P 37g C 29g F 14g

BEETROOT LENTIL PATTIES (SERVES 4 – 2 p/p)

  • 2 large beetroots grated
  • 2 cups lentils cooked
  • 1 red onion finely chopped
  • 2 cloves garlic
  • ¼ cup pumpkin seeds
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 cup spelt or gluten free flour or almond meal
  • Green salad to serve

GLUTEN FREE: Use gluten free flour or almond meal

VEGAN: This is a vegan recipe

METHOD:

  1. Heat a fry pan to medium heat and add a dash of olive oil.
  2. Add onion and garlic and cook for 2-3 minutes or until tender. Add the paprika and cumin and cook for a further minute.
  3. Add the grated beetroot and lentils and cook for about 5 minutes or until all liquid has evaporated from the beetroot.
  4. Set aside and allow to cool for 10-15  minutes.
  5. Place beetroot mixture, pumpkin seeds and flour into a food processor and pulse 3-4 times or until it is all combined. You don’t want to over blend it as you want some texture in the patties.
  6. Shape the mixture into 8 patties.
  7. Place in the fridge to cool for a further 30 minutes.
  8. Heat a fry pan to medium heat and add a dash of oil.
  9. Fry for 3-5 minutes each side until crispy on the outside and warm inside.
  10. Serve with salad or vegetables.

MACROS:

CAL 342 P 23g C 46g F 7g

CHICKEN & TOMATO PASTA (SERVES 4)

  • 500g chicken breast diced
  • 1 punnet cherry tomatoes
  • 2 cloves garlic crushed
  • 1 onion diced
  • 1 jar tomato passata
  • 100g ricotta cheese
  • 2 cups baby spinach
  • 2 tbsp pine nuts
  • 40g sliced olives
  • 200g raw pasta spirals
  • Basil to serve

GLUTEN FREE: Use gluten free pasta

VEGAN: Make without chicken and use chickpea/pulse pasta

METHOD:

  1. Cook pasta according to packet instructions.
  2. In a large pan add chicken and cook with a drizzle of olive oil for 4-5 minutes or until browned. Add garlic and onion and cook for a further 1-2 mins.
  3. Add passata and olives and allow to simmer for 5-10 minutes.
  4. Drain pasta and toss pasta through sauce.
  5. Add ricotta, spinach, pine nuts and basil.
  6. Serve.

MACROS:

CAL 508 P 42g C 62g F 9g

TUNA & RICE SALAD (SERVES 1)

  • 185g tin tuna in springwater
  • 50g cherry tomatoes chopped
  • 120g cooked basmati rice
  • 1 cup spinach chopped
  • 1 tbsp chopped coriander
  • Lemon juice

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use ½ cup cooked lentils in place of tuna

METHOD:

  1. In a bowl combine together all ingredients. Toss well. Season with salt and pepper and a squeeze of lemon juice.

MACROS:

CAL 310 P 40g C 34g F 3g

CHICKEN & AVO WRAP (SERVES 1)

  • 125g grilled chicken breast
  • 1 mountain bread or gluten free wrap
  • 1 cup baby spinach
  • 1/2 tomato sliced
  • 1/2 cucumber sliced
  • 1/4 avocado
  • Salt + pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN:  Swap chicken for 2-3 falafels

METHOD:

  1. Spread avocado over base of wrap. Top with remaining ingredients.
  2. Season with salt and pepper.

MACROS:

CALS 393 P 41g C 31g F 3g

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

PUMPKIN CHILLI (SERVES 6)

  • 500g turkey mince
  • 2 cloves garlic crushed
  • 1 chili diced
  • 1 capsicum diced
  • 2 tins whole tomatoes
  • 1 cup beef stock
  • 2 tsp cumin
  • ½ tsp paprika
  • 1 tin black beans drained
  • 1 tin chickpeas drained
  • 1 cup pumpkin puree (steam then place into blender)
  • Greek yoghurt to serve
  • Greens to serve

GLUTEN FREE: Use a gluten free stock

VEGAN: Make without turkey, add 1 cup cooked quinoa in at the end. Swap beef stock for vegetable stock. Serve with coconut yoghurt.  

METHOD:

  1. Cook turkey mince in a large pan until browned. Add chilli, garlic and capsicum. Cook for a further 3 minutes.
  2. Add canned tomatoes, stock and spices. Simmer for 10 minutes
  3. Add beans and chickpeas and simmer for a further 10 minutes. Stir through pureed pumpkin.
  4. Serve with green beans and greek yoghurt

MACROS:

CAL 390 P 33g F 32g C 16g

MOROCCAN LAMB BOWLS (SERVES 4)

  • 400g lean lamb cut into strips
  • 2 teaspoons Moroccan seasoning
  • 1 cup couscous
  • 1 cup beef stock, heated
  • zest and juice of 1/2 lemon
  • 1/2 medium red onion, diced
  • 6 cups baby spinach
  • 1 medium carrot, grated
  • 1⁄2 cucumber deseeded and sliced
  • 1/2 cup tzatziki

GLUTEN FREE: Use quinoa in place of couscous

VEGAN: Swap lamb for tofu and use vegetable stock in place of beef stock

METHOD:

  1. Coat lamb strips in seasoning. Heat a frying pan to medium-high; spray with olive oil. Cook lamb, in batches, for 2-5 minutes, or until browned.
  2. Meanwhile, prepare couscous according to packet instructions, using hot stock in place of water. Fluff the couscous with a fork. Add lemon zest and juice, and diced red onion to couscous; toss to combine.
  3. Divide spinach, grated carrot and cucumber into bowls bowls. Top with couscous, lamb and a spoonful of tzatziki.

MACROS:

CAL 400 P 31g C 44g F 11g

ROAST SALMON & VEG (SERVES 1)

  • 100g salmon fillet
  • 1 tsp extra virgin olive oil
  • 120g sweet potato cut into cubes
  • Juice and rind of 1 lemon
  • 1 clove of garlic crushed
  • 1 bunch broccolini
  • Baby spinach to serve

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap out the salmon for a lentil patty

METHOD:

  1. Preheat oven to 190 degrees celsius. Line a baking tray with baking paper.
  2. Place sweet potato onto tray and bake for 10 minutes.
  3. In a small bowl whisk together garlic, lemon juice and rind, olive oil and a splash of water.
  4. Add salmon and broccolini to tray and coat salmon and broccolini in lemon mixture.
  5. Return tray to oven and cook for 10-15 minutes or until salmon is cooked to desired.

MACROS:

CALS 299 P 23g C 33g F 9g

WARM CHICKEN & LEMON SALAD (SERVES 2)

  • 400g chicken breasts
  • zest and juice of 1 lemon
  • 3 teaspoons honey
  • 2 cloves garlic, crushed
  • 2 tablespoons fresh thyme leaves
  • 1/4 cup dried cranberries
  • Salt and pepper
  • 1 lemon, extra, thinly sliced
  • 4 cups baby spinach leaves
  • 2 carrots, peeled into long ribbons
  • 2 spring onions, finely chopped

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use tofu in place of chicken

METHOD:

  1. Preheat oven to 200°C.
  2. In a small baking dish place chicken, zest and lemon juice, honey, garlic, herbs, cranberries and pepper. Toss chicken in marinade to coat both sides then cover with a layer of lemon slices.
  3. Bake covered in the oven for 15-20 minutes until just cooked through and chicken juices run clear. Discard herbs, remove chicken to cool and reserve pan juices.
  4. Place spinach leaves, carrot strips and spring onions in a large serving bowl. Top with thinly sliced chicken and lemon.

MACROS:

CAL 362 P 48g C 33g F 4g

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. Grill lamb fillets on a grill until cooked to preference.
  2. In a small bowl combine greek yoghurt and cucumber with a squeeze of lemon juice and season with salt and pepper. Set aside.
  3. In a separate serving bowl combine quinoa, chopped spinach, green onion, parsley, capsicum and tomatoes. Dress with olive oil and remaining lemon juice. Season with salt and pepper.
  4. Serve lamb with quinoa salad and tzatziki.

MACROS:

CALS 380 P 37g C 29g F 14g

BEETROOT LENTIL PATTIES (SERVES 4 - 2 p/p)

  • 2 large beetroots grated
  • 2 cups lentils cooked
  • 1 red onion finely chopped
  • 2 cloves garlic
  • ¼ cup pumpkin seeds
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 cup spelt or gluten free flour or almond meal
  • Green salad to serve

GLUTEN FREE: Use gluten free flour or almond meal

VEGAN: This is a vegan recipe

METHOD:

  1. Heat a fry pan to medium heat and add a dash of olive oil.
  2. Add onion and garlic and cook for 2-3 minutes or until tender. Add the paprika and cumin and cook for a further minute.
  3. Add the grated beetroot and lentils and cook for about 5 minutes or until all liquid has evaporated from the beetroot.
  4. Set aside and allow to cool for 10-15  minutes.
  5. Place beetroot mixture, pumpkin seeds and flour into a food processor and pulse 3-4 times or until it is all combined. You don’t want to over blend it as you want some texture in the patties.
  6. Shape the mixture into 8 patties.
  7. Place in the fridge to cool for a further 30 minutes.
  8. Heat a fry pan to medium heat and add a dash of oil.
  9. Fry for 3-5 minutes each side until crispy on the outside and warm inside.
  10. Serve with salad or vegetables.

MACROS:

CAL 342 P 23g C 46g F 7g

CHICKEN & TOMATO PASTA (SERVES 4)

  • 500g chicken breast diced
  • 1 punnet cherry tomatoes
  • 2 cloves garlic crushed
  • 1 onion diced
  • 1 jar tomato passata
  • 100g ricotta cheese
  • 2 cups baby spinach
  • 2 tbsp pine nuts
  • 40g sliced olives
  • 200g raw pasta spirals
  • Basil to serve

GLUTEN FREE: Use gluten free pasta

VEGAN: Make without chicken and use chickpea/pulse pasta

METHOD:

  1. Cook pasta according to packet instructions.
  2. In a large pan add chicken and cook with a drizzle of olive oil for 4-5 minutes or until browned. Add garlic and onion and cook for a further 1-2 mins.
  3. Add passata and olives and allow to simmer for 5-10 minutes.
  4. Drain pasta and toss pasta through sauce.
  5. Add ricotta, spinach, pine nuts and basil.
  6. Serve.

MACROS:

CAL 508 P 42g C 62g F 9g

TUNA & RICE SALAD (SERVES 1)

  • 185g tin tuna in springwater
  • 50g cherry tomatoes chopped
  • 120g cooked basmati rice
  • 1 cup spinach chopped
  • 1 tbsp chopped coriander
  • Lemon juice

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use ½ cup cooked lentils in place of tuna

METHOD:

  1. In a bowl combine together all ingredients. Toss well. Season with salt and pepper and a squeeze of lemon juice.

MACROS:

CAL 310 P 40g C 34g F 3g