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Base and Core Workout

What you’ll need:

Squat Rack


Glute / Ham Machine

Calf Machine

Leg Extension Machine

45 - 60 Minutes


Squat 3 x 10

Hamstring Curls 3 x 10

Deadlift 3 x 8

Calf Raises 3 x 15

Leg Extension 3 x 12


In and outs 3 x 30 sec

Flutter kicks 3 x 30 sec

Heels to the Heavens 3 x 30 sec

Mason Twists 3 x 30 sec

Your base and core are the foundation of your body. They’re used for day-to-day activities, are keys to athletic success, and make your body sound and strong. This workout will demand a lot from your legs and core but you’ll come out feeling strong and fit (and maybe with some wobbly legs).

Warm up: 5 Minutes on an exercise bike or a light jog on the treadmill

It’s important to get your muscles warm and ready – especially on leg day. Think of your muscles like taffy. If you put them in the freezer and then take them out, they aren’t pliable or bendy. If you warm them up, they’re adaptable and able to stretch and lengthen without being damaged.

Exercise bike or light jog: 5 minutes

Dynamic Stretching: Frankenstein’s, leg swings, knee hugs (10 reps each)

Now we’re ready to get into the workout. Starting with the mother of all compound movements – the squat. Make sure the bar is on the meat of your back (where the traps are) and not too high up onto your neck. Root your heels to the ground and sit down like you’re taking a seat on a chair. Most of your weight should be in your heels and they should never peel off the ground. Keep your back in a neutral position and don’t let it curve or arch. Once your thighs are below parallel with the floor, engage your glutes and quadriceps to get back up. 3 sets of 10 reps at a weight that is challenging on the 10th rep.

Next we’re on to hamstring curls. Hop in the hamstring curl machine and adjust the pad so that it is laying on the bottom of your calves – near where your Achilles tendon is. Engage your glutes and hamstrings to pull the pad towards your butt. Try to keep your core and abs engaged and don’t arch your back. 3 sets of 10 reps at a weight that is challenging on the 10th rep

Another great compound movement that engages your core, lower back, and legs is the deadlift. Place the bar right in front of your shins. Get your feet shoulder width apart and with knees slightly bent, grab the bar outside your knees. Keep the bar as close to your body as possible as you exhale and straighten your legs up. Fight to keep your back flat and don't let it curve or arch. This is really important for preventing lower back injuries. As you get to the top of the lift, squeeze your glutes to push your hips forward and through. Slowly lean forward and bend at the hips to lower the bar while keeping your back flat. 3 sets of 8 reps here with a weight that feels not not too challenging but not easy on the 8th rep. We wan't to maintain perfect form throughout this exercise so lean towards lighter weight.

Next, hop on the calf machine to give your main muscles a little rest. There are usually a couple variations at each gym so pick the one you are most comfortable with. Place your toes on the platform and extend your toes so that they are pointing, slowly come back to neutral or so that they are bent more towards your face. 3 sets of 15 reps.

Last, but not least for your legs, is the quadriceps extension machine. Take a seat and adjust the machine so that the pad is laying on the tops of your ankles and the backs of your knees have a little space and aren’t pressed against the seat of the chair. Engage your quadriceps and kick up and slowly lower down. 3 sets of 12 reps.

You did it! Leg workout: complete!

Now we’re ready for our ab circuit. Shake your legs out and make sure to stretch and hydrate after the workout to prevent muscle soreness the next day!

All of our ab workouts will consist of 30 seconds on and then 30 seconds off with three sets of each exercise.

First we will start with “in and outs”. For this exercise you will be sitting on your butt with your hands flat on the ground next to your but (not behind to support you). While keeping your chest stable you will extend your legs out, and then back in.

Next, flutter kicks. Lay on your back and pull your head forward so that your abs are engaged and you’re looking down at your feet. Bring your feet six inches off the ground, point your toes, and kick like you’re swimming in a pool. Small, quick kicks are best.

Two more exercises and we’re done! Heels to the Heavens sounds exactly like what it is. Lay flat on the ground, bring your legs up to make an L with your body and push your legs up to the heavens. Your butt should be getting off the ground. Try to go straight up and not roll back towards your face.

Last of all, we have Mason Twists. Balance on your butt once again and keep your chest stable. Clasp your hands together to make a fist and extend your legs. Rotate back and forth making contact with your hands on the floor on either side of your body. Don’t let your legs touch the ground and fight to keep your chest upright and stable.

You’re done! You’ve engaged a lot of muscles and built your base and your core. Make sure to cooldown, stretch, and hydrate the rest of the day to make sure you maximize the effectiveness of your workout!

If you feel like you need some more personal guidance, check out our services with our fantastic personal trainers, sign up for a 30/30 Wellness Class, Group Fitness Class, or any of our completely free courses during the week like our Dance Fitness or Core Class. We'll get you feeling fit, strong, and ready to get MOOR Out of Life!

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