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