Ready to start at the gym, but not sure where to start? Boss Babes Basics is designed for women just like you — busy, determined, and ready to take control of their strength and confidence. This isn’t about intimidating machines or complicated workouts — it’s about building a foundation that lasts. You’ll train 4 full-body gym sessions per week, with an optional 5th day for extra conditioning if you want to push yourself further. Using accessible gym equipment — dumbbells, barbells, and machines — every workout is structured, effective, and achievable, even if it’s your first time stepping onto the gym floor. I want you to walk into the gym with confidence instead of doubt, feeling stronger, more capable, and proud of every rep you complete. Boss Babes Basics is about focusing on progressive overload, getting stronger and transforming not just your body, but how you feel every day. The focus is on building a solid foundation—start with light weights to master proper form and technique. Once you feel confident with each movement pattern, gradually increase the weight to continue progressing safely and effectively. Daily Movement & Cardio • Step goal: Aim for 8,000–10,000 steps per day. You can spread these out through the day with incidental movement. • Heart rate focus: Maintain a heart rate of 100–125 BPM for at least 30 minutes daily. This can be during a brisk walk, light jog, or any steady-state cardio you enjoy. HIIT (1 per week) Format: o 2-minute warm-up o 10 minutes of intervals (30 seconds all-out effort, 30 seconds rest × 10 rounds) o 2-minute cool down • This can be done on a bike, outside, or with any cardio exercise you prefer. Nutrition & Hydration • Track your food in MyFitnessPal to stay mindful of your intake. • Protein goal: Aim for 140–150g of protein daily. • Hydration: Drink 2–3 litres of water per day