Amanda Hoffman - Fitness & Nutrition Coaching
This 6 week program will introduce the basics: learn to squat, deadlift, press, pull, + more in just two sessions per week.
In 6 weeks you will build muscle, feel stronger and leaner, AND feel more confident physically and mentally.
This is for the person who is ready to embrace the beginner's mindset and learn the basics of strength training.This program will help you feel confident in your training so that you can feel confident in your life.
All you need are a few dumbbells and/or kettlebells (highly recommend access to at least light, medium, and/or heavy sets of weight), a heavy kettlebell for lower body, and a resistance band. Only $10/week!
Link to dumbbells: https://www.roguefitness.com/rogue-dumbbells
Link to KBs: https://www.wlamincafitness.com/products/wlaminca-fitness-8kg-kettlebell (code AMANDA for 15% off)
Link to band: https://www.amazon.com/SKLZ-Professional-Resistance-40-Inch-Medium/dp/B00MPGM0FA/ref=asc_df_B00MPGM0FA/?tag=hyprod-20&linkCode=df0&hvadid=312125919515&hvpos=&hvnetw=g&hvrand=2516091486290340032&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9015308&hvtargid=pla-423094763188&th=1
Features2 sessions per week
Must use App app to view and log training
Program Training
A1
Deadbug
2 x 0:30
A2
Glute Bridge-Continuous Reps
2 x 10
A3
Hinge with Dowel - GPP
2 x 5
B1
Pogo Jumps
2 x 0:20
B2
Plank Ups
2 x 0:30
C
Push Up - Max Rep Test
D1
Kettlebell Deadlift - coaching
3 x 10
D2
Incline Push Up
3 x 10
E1
Double Suitcase Reverse Lunge
2 x 8
E2
Single Arm KB Push Press - with coaching
2 x 8
Core Finisher
F
Complete four rounds of work, :20s on, :20s rest alternating between forearm planks and side planks. Don't rush the rest, your goal is to feel recovered and ready to start the next plank. See attached videos for different levels of planks. Level 1: forearm side plank w knee down Level 2: forearm side plank with both legs extended and top foot in front Two levels of side planks to choose from, choose what is best for you. See below + complete two rounds/4.5 total working minutes. :20s wall-supported forearm plank :20s rest :20s forearm side plank on L :20s rest :20s wall-supported forearm plank :20s rest :20s forearm side plank on R (and repeat all of the above one more time for two total rounds of work)
G
Child's Pose
1 x 1:00
A1
Dynamic 90/90
2 x 0:45
A2
Squat to Box - coaching
2 x 10
A3
Band Pull Apart Series
2 x 30
B1
Single Side A Skip
2 x 0:15
B2
SA Front Rack Carry
2 x 0:30
C
Goblet Squat - Max Test
D1
Heels Elevated Goblet Squat - written cues
2 x 10
D2
Hinge Row with Resistance Band
2 x 15
E1
Wall Supported Single Leg Deadlift
2 x 10
E2
Supine Dumbbell Pullovers
2 x 10
E3
Hammer Curl with Dumbells
2 x 10
Muscle is the secret to longevity + anti-aging within our bodies. With so much information saturating the fitness world, it's hard to know what you should be doing. The Strength Training Starter Pack teaches you where to begin in your training journey, how
Get The Strength Training Starter Pack
