Strength Foundations
Amanda Hoffman - Fitness & Nutrition Coaching
Strength & ConditioningThis progressive program teaches the fundamentals of beginner strength training through simple, easy-to-follow workouts that focus on proper form, functional movement, and gradual progression.
Perfect for women's strength training, beginners returning to exercise, or anyone looking for structured, efficient workouts, this program requires minimal equipment and progresses at a pace that helps you develop consistency without feeling overwhelmed.
To help you see your progress, you'll complete a series of simple strength assessments during Week 1 and repeat the same tests in Week 6. These benchmarks allow you to measure improvements in strength, endurance, and movement quality—so you can celebrate how far you've come, not just by how you look, but by what your body is capable of.
Whether your goal is to get stronger, increase energy, improve everyday movement, or create a sustainable fitness routine, Strength Foundations provides the tools, education, and support to help you succeed.
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
Amanda Hoffman
I'm a Certified Personal Trainer + Kettlebell Specialist who has a passion for helping people feel empowered through movement. I love showing my clients how training to be strong, mobile, and to move well will translate into their every day lives. When you train with me expect time-efficient workouts that include a combo of strength, mobility, skill work, and conditioning.
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
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