Amanda Hoffman - Fitness & Nutrition Coaching

Coach
Amanda Hoffman

KB Starter Pack is a 4-week kettlebell program where you will work to build a foundation of strength and skill. 

Learn the "big six" KB movements, the squat, clean, press, swing, snatch, and Turkish get up. 

All workouts + exercises include coaching videos and instructions so that you know exactly what to do when you show up to workout, and trust that you are doing exactly what you need to do to get stronger + leaner.

KB Starter Pack teaches you how to train better in less time.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$40
Get Kettlebell Starter Pack
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Get strong + learn to move athletically
KBs help you build muscles, strength, power, and learn to move like an athlete.
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Burn more calories in less time
Learn how to move well and intentionally so that you can spend less time each week working out + more time living your life with more confidence, more energy, less pain.
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Have FUN in your workouts
Training with kettlebells is truly FUN and allows you to workout without feeling bored or like movement is a chore.
Features
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Get 1:1 Coaching
You get access to a 1:1 chat with me to ask questions and send videos requesting form checks and coaching.
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Programming 3 days per week
One month of programming includes three workouts a week, all 30-45 minutes in length.
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Track Your Progress
The app allows you to track your weights, reps, and sets, so that you can come back to them each week and work to maintain or progress your work.
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Exercise Video Demos + Coaching
All exercises have demo videos, with majority of videos including coaching and instruction.
Equipment
Recommended
One KB that you will use for lower body and eventually swing.One KB that you can use for upper body // such as presses // rows // Turkish get ups // and snatches. You CAN use a dumbbell for many of these exercises if you'd like // but I recommend having a minimum of two KBS - lighter and heavier.Optional: medicine ball + light resistance band. If you do not have these // you can buy for cheap on Amazon or use the substitutions I offer within the program.
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Sample Week
Week 1 of 4-week program
Sunday
Squat, Push Up, Clean

Activation/Movement Prep

A

Complete prep as a circuit. Click the attached videos for demos and coaching. I recommend using a timer app. Complete 2 sets- Bodyweight squat x10 Resistance band row x10 Hardstyle forearm plank :30s

B1

Drop Hinge

3 x 5

B2

Assisted Dead Clean (cues)

3 x 5

B3

Goblet Clean - "how to" written cues

3 x 5

C1

Heels Elevated Goblet Squat - written cues

3 x 10

C2

Incline Push Up

3 x 8

D1

Goblet Split Squat Iso Hold

2 x 0:30

D2

Double Suitcase Carry

2 x 0:30

D3

Half Kneeling Chop with Band

2 x 8

E

Child's Pose

1 x 1:00

Tuesday
Deadlift, Push, KB Snatch

Movement Prep

A

Complete 2 sets- Dynamic downward dog :05s shift to plank hold :05s, for :45s total seconds *goal is to create tension through core Hinge with dowel x5 *use a broom or mop if you do not have access to a dowel Half kneeling thoracic rotation x3L/3R - hold each rep for 5 seconds - light bell

B1

Pogo Jumps

3 x 0:15

B2

Depth Jump (Landing Only)

3 x 3

B3

Assisted Dead Clean (cues)

3 x 5

C1

Kettlebell Deadlift - coaching

3 x 10

C2

Single Arm Push Press

3 x 5

D1

Assisted RDL - with coaching

2 x 8

D2

Single Arm Overhead March

2 x 0:30

Thursday
TGU, KB Swings, + Multiplanar Strength

A1

Swing Set Up - Written Cues

1 x 1

A2

Swing Set Up - How To

A3

How To: Set Up Turkish Get Up - explained

1 x 1

Movement Prep

B

Complete ONE set to activate: CORE: Tall plank saw :30s - strong core/glutes HINGE: Kettlebell deadlift with LIGHT bell x10 LATERAL: Lateral lunge with reach - hold light med ball or pretend to hold and reach forward, x5 per leg OVERHEAD: Supine corkscrew - light bell :30sL/:30sR

C1

Goblet March

2 x 0:30

C2

Turkish Get Up to Elbow-with shoe/block

2 x 5

C3

Turkish Get Up to Hand (with cues)

2 x 3

D1

Kettlebell Prep: Deadlift Drags

3 x 6

D2

Kettlebell Swing Hike Back Drill

3 x 6

D3

Turkish Get Up to Hand - with bell

3 x 3

E1

Alternating Lateral Squat with Goblet

2 x 8

E2

3 Point Row

2 x 10

F1

Half Kneeling Halo

2 x 5

F2

Short Lever Forearm Side Plank

2 x 0:20

F3

Beast Iso Hold

2 x 0:30

Coach
More from Amanda Hoffman - Fitness & Nutrition Coaching
coach-avatar Amanda Hoffman

FAQs
I already know how to lift, is this program for me?
Yes! The program is focused on creating a fitness routine + learning and mastering KB skills. You will receive coaching on KB skills + four weeks of time-efficient workouts to help you kickstart your fitness routine. All levels are welcome and you can make this program as challenging as you need!
I don't have kettlebells or a gym membership. Can I still do this?
Yes! This program is created to be completed at either the gym or at home. The only movements that the KB is BEST for are the swings, cleans, and snatches. I do recommend having at least one KB to learn and practice those skills, but you can sub out dumbbells for most of the program.
What KB skills will we learn?
You will learn and progress the KB clean, swing, snatch, and Turkish get up, along with strength exercises like deadlift, squat, and OH press.
Why kettlebells?
The shape of the KB makes it unique. Training with kettlebells are time-efficient, help you to feel stronger, more lean + athletic, and more energized during your day-to-day activities, and help you to become more mobile getting you out of pain. One KB is a gym in the palm of your hand.
The Proof
verified-athlete-avatar Previous Program Participant

Verified Athlete

""I had a few years of consistent strength training under my belt, a good foundation, including regular work with various coaches, but this program has really helped me to make some serious progress! I'm also pretty injury prone and for once in my life I made it through a program without needing PT!""

verified-athlete-avatar Previous Program Participant

Verified Athlete

""I would highly recommend the BBB program for anyone looking to improve upon their kettlebell skills and overall strength and athleticism. The programming was a great mix of strength and skills work and it pushed me outside of my comfort zone.""

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