A t Home

Bodyweight
Workout
12 week program
ABOUT ME
I started my fitness journey in 2015 with a burning desire
to improve myself but without the knowledge on how to
start.

At first, I fell victim to restrictive dieting and over

training methods which didn’t get me the results I was
seeking. I felt defeated and continued to search for the
right answers. After becoming a 3x professional athlete
and a coach I now know why the methods I was doing
before never worked. Now, it is my mission to help as
many women, all over the world, achieve their own goals
through realistic and sustainable measures.

I personally follow a flexible approach to food by

tracking my macronutrients daily with room for more
indulgent foods now and then. I no longer beat myself
up for the food choices I make and have developed a
loving relationship with food. I now know that food is
fuel and a key ingredient to building muscle because
building muscle is what developed a toned body shape.

I follow a 5 day split muscle focused workout routine

and change this every 4 weeks. I do this to adapt my
muscles to different challenges so my body never
becomes stagnant and becomes stronger with the
change of workouts I put it through.

I am now passing on my knowledge, with the help of

the WarriorBabe Team, to 1000s of women all over the
world to help them build a body they love and become
stronger, more confident versions of themselves.

ABOUT WARRIORBABE
At WarriorBabe our mission is to help women who It is our goal to help as many women as possible
are fed up with unrealistic approaches to getting a to transform their bodies through realistic and
toned body become stronger and more confident sustainable measures. We preach the value of a
versions of themselves. lifestyle change to happen in all our customers
and believe in the power of education and creating
We help women by creating a social movement healthy habits to last a lifetime.
facilitated by training applications, informational
products and physical products that carry out the You can learn more by going to:
message of strength and show the diet, and exercises www.warriorbabe.com/pages/wbrevlong
practices required to achieve a toned body type and
provide a safe environment and community to feel
connected.

You can check out our programs and learn more by going to: warriorbabe.com

2
THE AT HOME WORKOUT PROGRAM
It’s common for women to think they have to be a
gym member to achieve their desirable body shape.
I am here to debunk that myth. This 6 week at home
workout program was designed to help you tone and
strengthen your body while at home.

This program was created with the ultimate goal

to develop the muscle tone and definition required to
change the shape of your body while at the same time
create the environment to burn off excess body fat.

This approach is hands down the fastest way to

change your body composition and is an absolute
game changer for all women who apply it.

We are excited for you to have these workouts at your

fingertips during this time so you can feel confident
in your skin and see the changes happening even
while at home!

Enjoy!

3
 CORE CIRCUIT OPTIONS
Complete 1 of these circuits as a warm up before
your workout or as a cool day after your workout.

Core Circuit #1
2 Rounds

Flutter Kicks 15 reps each leg

Legs Up Crunches 20 reps
Elbow Planks 1 minute
rest for 30 seconds repeat new round

Core Circuit #2
2 Rounds

Bicycle Crunches 20 reps each side

Heel Taps 20 reps each side
Russian Twists 20 reps each side
rest for 30 seconds repeat new round

4
 CARDIO BURN OPTIONS
Complete 1 of these cardio burns as assigned in
programming.

Cardio Burn #1
Complete 30 minutes of steady state cardio with
the following options
If you have a treadmill follow these settings:
Incline at 10 with speed alternating every 2 minute
from 3.5 mph to 4.0 mph until complete
If you have a bicycle: Alternating every 2 minutes
from resistance of 8 to 10 until complete
If you utilize the great outdoors follow these
settings:
Brisk Walking: Alternating between a jog for
2 minute and a walk for 1 minute until complete
Hills: Alternate between running up the hill then
slowly walking down the hill until complete.

Cardio Burn #2
High Knees 40 seconds on each
4 Rounds

exercise
Jumping Jacks
15 seconds rest
Pop Squats between each
exercise
Mountain Climbers
1 minute break after
each round

5
At Home Workout Program:
BODYWEIGHT ONLY
6
WEEKS 1–4
MONDAY
Back & Biceps + Core Circuit #1
& Cardio Burn #1

TUESDAY
Legs

WEDNESDAY
HIIT & Core

THURSDAY
REST

FRIDAY
Chest & Shoulders + Core Circuit # 2

THURSDAY
Glutes, Triceps + Cardio Burn #2

SUNDAY
REST
 WEEKS 1–4

DAY 1
Back & Biceps + Core Circuit #1
& Cardio Burn #1

Wide Stance
15 reps
Push Ups

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4 sets

Supermans 15 reps

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rest for
repeat new set
30 seconds

8
 Supermans 20 reps

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4 sets

Reverse
20 reps
Snow Angels

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rest for
repeat new set
30 seconds

Kneeling
10 reps per side
Push Up

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4 sets

Dolphin Kick 20 reps

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rest for
repeat new set
30 seconds

9
 Reverse Grip
10 reps
Push Ups

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20 reps
4 sets

(you can perform this

Inverted Row with a table at home
doing the same move-
ment shown in video)
please right click/ push tap
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rest for
repeat new set
30 seconds

10
 WEEKS 1–4

DAY 2
Legs

Box Pistol
10 reps per leg
Squats

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4 sets

Body
20 reps
Weight Squats

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rest for
repeat new set
30 seconds

11
 Body Weight
20 reps per leg
Box Step Ups

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4 sets

Wall Sits 1 minute

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rest for
repeat new set
30 seconds

Pop Squats 20 reps

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4 sets

Walking Lunges 20 reps per leg

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rest for
repeat new set
30 seconds

12
 Sissy Squats 15 reps

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4 sets

Walking Lunges 15 reps per leg

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rest for
repeat new set
30 seconds

Body Weight
20 reps
Calf Raises

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4 sets

Pop Lunges 20 reps per leg

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rest for
repeat new set
30 seconds

Wasn’t that a great workout!? Want more?! Learn how to incorporate proper nutrition with
these workouts to reach your goals faster! Apply for our WarriorBabe Blueprint Program
now: warriorbabe.com/blueprint

13
WEEKS 1–4

DAY 3
HIIT & Core

Shoulder Taps 20 reps each side

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Full Plank 30 seconds

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Mountain Climbers 20 reps each side

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High Knees 20 reps each side

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14
Legs Up Crunches 20 reps

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Reverse Crunches 20 reps

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Body Weight
10 reps each side
Curtsey Lunges

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Pulse Squats 30 reps

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rest for 1 minute repeat new round

15
 WEEKS 1–4

DAY 4
Chest & Shoulders
+ Core Circuit # 2

Push Ups 10 reps

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4 sets

Pike Push Ups 10 reps

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rest for
repeat new set
30 seconds

16
 Shoulder Taps 20 reps each side

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4 sets

Walk Out
10 reps
Push Ups

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rest for
repeat new set
30 seconds

Body Weight
2 mins
Arm Circles

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4 sets

Body Weight
Arm Pulses 2 mins

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rest for
repeat new set
30 seconds

17
 Incline
10 reps
Push Ups

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4 sets

Bear Crawls 20 reps per side

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rest for
repeat new set
30 seconds

Chair Still Dips 10 reps

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4 sets

Body Weight
Reverse Snow 30 reps
Angels
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rest for
repeat new set
30 seconds

18
WEEKS 1–4

DAY 5
Glutes & Triceps
+ Cardio Burn #2

Frog Pumps 15 reps

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Pulse Squats 15 reps

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Curtsey Lunges 15 reps each leg

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Diamond Push Ups 15 reps

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19
 Body Weight Dips 15 reps

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Glute Bridge 15 reps

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Alternating
15 reps each leg
Lunges

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Glute Kickbacks 15 reps each leg

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rest for 1 minute repeat new round

Month 1 complete! Way to go! Feeling stronger? Want to learn more about WarriorBabe
and the other programs we offer that will help you reach your body composition goals?
Click here: warriorbabe.com

20
WEEKS 5–8

MONDAY
Legs + Cardio Burn #1

TUESDAY
Chest, Shoulders & Core

WEDNESDAY
Back & Glutes
THURSDAY
REST

FRIDAY
HIIT & Core

SATURDAY
Core & Arms + Cardio Burn #2

SUNDAY
REST 
 WEEKS 5–8

DAY 1
Legs + Cardio Burn #1

Banded Side Steps 20 reps each leg

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4 sets

Box Jumps 20 reps

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rest for
repeat new set
30 seconds

22
 Body Weight
20 reps
Squats

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4 sets

Wall Sits 1 minute

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rest for
repeat new set
30 seconds

Walking Lunges 20 reps each leg

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to open video in new tab
4 sets

Pop Squats 20 reps

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rest for
repeat new set
30 seconds

23
 Body Weight
20 reps each leg
Glute Kickback

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4 sets

Reverse Frog 20 reps

Pumps

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rest for
repeat new set
30 seconds

Pulse Squats 20 reps

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4 sets

Body Weight
20 reps
Calf Raises

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rest for
repeat new set
30 seconds

24
 WEEKS 5–8

DAY 2
Chest, Shoulders & Core

Body Weight
30 reps
Arm Circles

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4 sets

Plank Up
10 reps each arm
& Down

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rest for
repeat new set
30 seconds

25
 Alternating
Arm / 30 seconds
Leg Planks
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4 sets

Push Ups 10 reps

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rest for
repeat new set
30 seconds

Pike Push Ups 10 reps

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to open video in new tab
4 sets

Bear Crawls 20 reps

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rest for
repeat new set
30 seconds

26
 Full Plank 30 seconds

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4 sets

Plank Walk
10 reps
Push Ups

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rest for
repeat new set
30 seconds

Mountain
20 reps
Climbers

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4 sets

Burpees 10 reps

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rest for
repeat new set
30 seconds

27
 WEEKS 5–8

DAY 3
Back & Glutes

Reverse Frog
20 reps
Pumps

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4 sets

Supermans 20 reps

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rest for
repeat new set
30 seconds

28
 Dolphin Kicks 15 reps each leg

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to open video in new tab
4 sets

Pulse Squats 20 reps

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to open video in new tab

rest for
repeat new set
30 seconds

Plank Up
20 reps
& Down

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to open video in new tab
4 sets

Curtsey
15 reps each leg
Lunges

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to open video in new tab

rest for
repeat new set
30 seconds

29
 20 reps (you can
perform this with a
Inverted Row table at home doing
the same movement
shown in video)
please right click/ push tap
to open video in new tab
4 sets

Glute Kickbacks 20 reps

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to open video in new tab

rest for
repeat new set
30 seconds

Glute Bridges 20 reps

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to open video in new tab
4 sets

Reverse
20 reps
Snow Angels

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to open video in new tab

rest for
repeat new set
30 seconds

Wasn’t that a great workout!? Want more?! Learn how to incorporate proper nutrition with
these workouts to reach your goals faster! Apply for our WarriorBabe Blueprint Program
now: warriorbabe.com/blueprint

30
WEEKS 5–8

DAY 4
HIIT & Core

Side Skiiers 15 reps each side

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High knees 15 reps each leg

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Russian Twists 15 reps each side

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Reverse Crunches 20 reps

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31
Plank Jacks 15 reps

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Elbow Planks 30 seconds

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Heel Taps 15 reps each side

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Flutter Kicks 15 reps each side

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rest for 1 minute repeat new round

32
 WEEKS 5–8

DAY 5
Core & Arms
+ Cardio Burn #2

Flutter Kicks 15 reps each side

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to open video in new tab
4 sets

Reverse Crunches 20 reps

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to open video in new tab

rest for
repeat new set
30 seconds

33
 20 reps (you can
perform this with a
Inverted Row table at home doing
the same movement
shown in video)
please right click/ push tap
to open video in new tab
4 sets

Body Weight
20 reps
Tricep Dips

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rest for
repeat new set
30 seconds

Diamond
10 reps
Push Ups

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to open video in new tab
4 sets

Pike Push Ups 10 reps

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to open video in new tab

rest for
repeat new set
30 seconds

34
 Reverse
10 reps
Push Up

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4 sets

Full Plank 1 minute

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rest for
repeat new set
30 seconds

Right Side
30 seconds
Plank Hold

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4 sets

Left Side
30 seconds
Plank Hold

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rest for
repeat new set
30 seconds

Month 2 complete! You’re a rockstar! Want to learn more about WarriorBabe and
the other programs we offer that will help you reach your body composition goals?
Click here: warriorbabe.com

35
WEEKS 9–12

MONDAY
Legs + Cardio Burn #1

TUESDAY
Chest, Shoulders + Core Circuit #1
WEDNESDAY
AMRAP Total Body
THURSDAY
REST

FRIDAY
Back & Biceps + Core Circuit #2

SATURDAY
Triceps, Glutes & Core + Cardio Burn #2

SUNDAY
REST
 WEEKS 9–12

DAY 1
Legs + Cardio Burn #1

Banded Side Steps 20 reps each leg

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to open video in new tab

Curtsey Lunges 25 reps each leg

3 sets

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to open video in new tab

Pop Squats 25 reps

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to open video in new tab

Reverse Frog
25 reps
Pumps

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to open video in new tab

37
 Wall Sits 1 minute

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3 sets

to open video in new tab

repeat new round

rest for 1 minute
on last round try to do AMRAP

38
 WEEKS 9–12

DAY 2
Chest & Shoulders
+ Core Circuit #1

Plank Up & Down 15 reps each arm

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to open video in new tab

Pike Push Ups 20 reps

3 rounds

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Walk Out Push Ups 10 reps

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Plank
20 reps each arm
Shoulder Taps

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39
 Body Weight 30 reps
Arm Circles
3 rounds

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to open video in new tab

repeat new round

rest for 1 minute
on last round try to do AMRAP

40
 WEEKS 9–12

DAY 3
AMRAP Total Body

Pulse Squats 20 reps

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to open video in new tab

Box Pistol Squats 10 reps each leg

3 rounds

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to open video in new tab

Box Jumps 20 reps

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to open video in new tab

Push Ups 10 reps

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to open video in new tab

41
 Burpees 10 reps

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to open video in new tab

Body Weight 20 reps

Tricep Dips

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to open video in new tab

20 reps (you can

3 rounds

perform this with a

Inverted Row table at home doing
the same movement
shown in video)
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to open video in new tab

Plank 20 reps each side

Shoulder Taps

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to open video in new tab

repeat new round

rest for 1 minute
on last round try to do AMRAP

42
 WEEKS 9–12

DAY 4
Back & Biceps
+ Core Circuit #2

Supermans 25 reps

please right click/ push tap

to open video in new tab

20 reps (you can per-

form this with a table
Inverted Row at home doing the
same movement shown
in video)
3 rounds

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to open video in new tab

Full Plank 1 minute

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to open video in new tab

Reverse
10 reps
Push Ups

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to open video in new tab

43
 Reverse 25 reps
Snow Angels
3 rounds

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to open video in new tab

repeat new round

rest for 1 minute
on last round try to do AMRAP

The muscles you are working here need proper fuel for recovery and growth so you
can achieve that toned look! How’s your nutrition daily? Want to learn more about how to
personalize macronutrient needs to your body type and goals? Apply for our WarriorBabe
Blueprint Program now: warriorbabe.com/blueprint

44
 WEEKS 9–12

DAY 5
Triceps, Glutes & Core
+ Cardio Burn #2

Box Jumps 20 reps

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to open video in new tab

Glute Bridge 20 reps

3 rounds

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to open video in new tab

Frog Pumps 20 reps

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to open video in new tab

Body
20 reps
Weight Dips

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45
 Diamond 10 reps
Push Ups
3 rounds

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to open video in new tab

repeat new round

rest for 1 minute
on last round try to do AMRAP

46
 CONGRATUL ATIONS!

If you are reading this that means you made it to the end of your WarriorBabe At Home
Workout and that is a huge step in the right direction!

I don't want you to lose your momentum so please go apply for The WarriorBabe
Blueprint now!

Seriously! Momentum is hard to create, and easy to lose! You have it, so don't lose it.

The WarriorBabe Blueprint is my all-in-one program that teaches you how to get toned
and melt body fat at the same time, sustainably, and without crazy restriction or tons
of cardio.

Bodies other women get jealous over are made and sustained here.

APPLY NOW