Kara Shaffer Moves
Women's Training, Functional Fitness, General FitnessBASE Foundations is a 12-week strength training program that teaches you the fundamentals: how to warm-up, lift well, choose weights, and understand effort and rest.
This program is built for beginners who want real results.
1 sessions per week
Must use App app to view and log training
Program Training
Warm-Up + Movement Prep
A
BASE Foundation Warm-Up + Movement Prep
This 10-15 minute warm-up is the foundation of how you learn to move well, lift safely, and check in with your body before you lift. Every warm-up is intentionally repeated because it builds repetition and familiarity. When you see the same movements each session, your body starts to recognize patterns. You learn how to brace better, how to hinge better, how to squat, and how to control your joints. Over time, these movements stop feeling awkward and start feeling natural. WARM-UP: 1. 3:00-5:00 cardio of choice (incline walk, bike, row, stairs, etc.). Something short to raise your heart rate and body temperature without tiring you. 2. Bodyweight Box Squat: 10 reps 3. Incline Push-Ups: 5-10 reps 4. Thread the Needle: 5 reps each 5. Hamstring Floss: 5 reps each 6. Glute Bridge Lifts: 20 reps 7. Dead Bugs: 5 reps each If you are short on time, remove or shorten the cardio portion and keep the mobility and movement prep.
B
Dumbbell Goblet Squat
3 x 8
C
Incline DB Bench
3 x 8
D
3-Point Row
3 x 10
E
Reverse Lunges!
2 x 6
F
Farmers Carry!
3 x 0:30
Warm-Up + Movement Prep
A
BASE Foundation Warm-Up + Movement Prep
This 10-15 minute warm-up is the foundation of how you learn to move well, lift safely, and check in with your body before you lift. Every warm-up is intentionally repeated because it builds repetition and familiarity. When you see the same movements each session, your body starts to recognize patterns. You learn how to brace better, how to hinge better, how to squat, and how to control your joints. Over time, these movements stop feeling awkward and start feeling natural. WARM-UP: 1. 3:00-5:00 cardio of choice (incline walk, bike, row, stairs, etc.). Something short to raise your heart rate and body temperature without tiring you. 2. Bodyweight Box Squat: 10 reps 3. Incline Push-Ups: 5-10 reps 4. Thread the Needle: 5 reps each 5. Hamstring Floss: 5 reps each 6. Glute Bridge Lifts: 20 reps 7. Dead Bugs: 5 reps each If you are short on time, remove or shorten the cardio portion and keep the mobility and movement prep.
B
Dumbbell RDL
3 x 8
C
Tall Kneeling Overhead Press
3 x 8
D
Straight Arm Lat Pulldown
E
Dumbbell Hip Thrust
2 x 10
F
Side Plank Hold
Conditioning
A
BASE Foundation Warm-Up + Movement Prep
This 10-15 minute warm-up is the foundation of how you learn to move well, lift safely, and check in with your body before you lift. Every warm-up is intentionally repeated because it builds repetition and familiarity. When you see the same movements each session, your body starts to recognize patterns. You learn how to brace better, how to hinge better, how to squat, and how to control your joints. Over time, these movements stop feeling awkward and start feeling natural. WARM-UP: 1. 3:00-5:00 cardio of choice (incline walk, bike, row, stairs, etc.). Something short to raise your heart rate and body temperature without tiring you. 2. Bodyweight Box Squat: 10 reps 3. Incline Push-Ups: 5-10 reps 4. Thread the Needle: 5 reps each 5. Hamstring Floss: 5 reps each 6. Glute Bridge Lifts: 20 reps 7. Dead Bugs: 5 reps each If you are short on time, remove or shorten the cardio portion and keep the mobility and movement prep.
B
Goblet Box Squat
3 x 8
C
Push-Ups
D
Chest Supported Row
3 x 10
E
Bench Step-Ups
2 x 6
Finisher
F
Choose one of the following options and work at a steady, challenging pace: Incline Treadmill Walk Walk at a strong incline where your breathing increases but you can still maintain good posture. No holding the rails. OR Heavy Resistance Bike Set the resistance high enough that pedaling feels slow and powerful. This should feel like work. OR Sled Push Load the sled with a challenging but manageable weight. Drive through your legs with a strong forward lean and controlled steps. Do 3 sets of 1:00 on, 1:00 off.
