Amanda Hoffman - Fitness & Nutrition Coaching
Strength & Conditioning4-Week Beginner Strength & Mobility Program
Ready to get stronger but not sure where to start? This 4-week beginner-friendly program is designed to help you build confidence, improve mobility, and develop a solid foundation for strength training—all from the comfort of home.
Whether you're completely new to exercise, getting back into a routine after time away, or looking for a structured program that meets you where you are, this plan will guide you every step of the way.
You'll start with bodyweight and resistance band exercises to learn proper movement patterns, improve balance and stability, and build confidence. Each week, the workouts gradually progress by increasing volume, introducing more challenging exercise variations, and adding external resistance (using dumbbells or kettlebells if you have them) so you continue getting stronger safely and effectively.
Every workout combines strength training with mobility work to help you move better, reduce stiffness, and build a body that's strong, resilient, and ready for everyday life.
What's Included:
4 weeks of progressive strength and mobility workouts
Three 30-minute workouts each week
Beginner-friendly bodyweight and resistance band exercises
Gradual progression with added load, new exercise variations, and increased training volume
Full-body workouts that improve strength, balance, coordination, and core stability
Mobility warm-ups and cool-downs to improve flexibility and movement quality
Exercise demonstrations and coaching cues to help you perform each movement with confidence
Perfect for:
Beginners who want to start strength training
Anyone returning to exercise after a break
Those looking for an at-home workout program
People wanting to improve strength, mobility, and confidence without jumping into advanced workouts
You don't need to be fit before you begin—you just need a place to start. This program is designed to help you build healthy habits, move with confidence, and create a strong foundation that prepares you for more advanced strength training in the future.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Prying Goblet Squat with coaching
2 x 0:30
A2
Band Pull Apart Series
2 x 0:20
B1
Eccentric KB Goblet Squat (written cues)
2 x 10
B2
Incline Push Up
2 x 10
C1
Split Squat Iso Hold
2 x 0:30
C2
Deadbug
2 x 0:45
D
Cardio of Choice - for time
@ 10:00
A1
Dynamic 90/90
2 x 5
A2
Cat/Cow
2 x 10
A3
Adductor Rocks
2 x 10
A4
Thoracic Rotation to Thread the Needle
2 x 5
A1
Glute Bridge-Iso Hold
2 x 0:40
A2
Quadruped Iso Hold
2 x 0:20
A3
Walking Hamstring Scoops
2 x 10
B1
Banded Goodmorning
3 x 10
B2
Birddog
3 x 8
C1
Glute Bridge (reps)
2 x 10
C2
Resistance Band Row
2 x 10
C3
Short Lever Forearm Side Plank
2 x 0:20
D
Cardio of Choice - for time
1 x 10:00
Conditioning
A
Zone 2 Cardio
Zone 2 training means working at 60-70% of your max heart rate. To calculate your zone 2 HR- 220 - your age, then find 60-70% of that number Zone 2 = 60-70% of max heart rate E.g. 220-30 years = 190, 190 is your max HR 60% of 190 = 114bpm 70% of 190 = 133bpm Zone 2 cardio = keep HR between 114bpm-133bpm Goal = muscle recovery, low intensity cardio, move and elevate HR slightly Examples of low intensity steady state cardio include a long walk or hike, a moderate jog, steady swim, steady row or ski erg, or steady bike ride. Play a sport--go golf, play tennis, etc. The science: "Zone 2 or low HR training is also one of the best tools we have to achieve metabolic health and longevity. Low, zone 2 heart rate cycling, swimming, rowing, and running are also key to improving performance and minimizing the risk of developing stress-related injuries and overtraining...This post is for athletes looking to improve their training and performance, and it is also for non-athletes who simply want to live longer. Exercising in Zones 1 and 2 will improve your mitochondrial number, function, flexibility, efficiency, and fitness." Taken from an article written by Howard J. Luks, MD
You don't have to be fit to start—you just have to start. If you wait to start until you're ready, you'll never start. Build strength, improve mobility, and gain confidence with a program designed to meet you where you are. Your journey to a healthier you
Get Mobility & Beginner Strength
Sharon
Verified Athlete
"This program is well thought out. Incorporating upper body, lower body training, overall mobility and balance with progressive challenges. She helped me progress to a point where I safely lifted a weight beyond my imagination. I very much appreciate that !"
Karen
Verified Athlete
"During this program I grew stronger and more confident in my ability to perform ordinary daily acts that, before I started training, had begun to feel difficult. Now, with Amanda's help, I feel more confident lifting heavy suitcases, furniture and groceries.""
Andrea
Verified Athlete
"Strength training has given me the tools to live a pain-free life.Training with Amanda has given me mental confidence and helped me realized that strong is beautiful!"
