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HOLIDAY STRENGTH CHALLENGE

Amanda Hudock Training LLC

Strength & Conditioning, Mobility
Coach
Amanda Hudock

The Holiday Strength Challenge is your key to consistency during one of the busiest times of the year.

This 5-week challenge is intended to help you create a workout routine, teach you the difference between random workouts vs. training, and show you that you can create time for to take care of yourself.

This program is create for those who are already doing some type of movement, whether that is endurance training, bootcamp classes, spin classes, or already lifting weights, and guide them through 5 weeks of intentional and progressive training.

Week one will test the squat, push up, deadlift, and pull up.

Over the course of 4 weeks, you will train to build strength and quality movement patterns, and then re-test these movements in the last week of work.

Expect to improve your squat, push up, pull up, and deadlift, as well as learn to train the kettlebell swing.

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WEEKLY WORKOUT ROUTINE
Each week you have written sessions ready for you to review, complete, and track that you can add into your weekly routine.
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PERSONAL TRAINER ACCESS
Take the guesswork out of your workouts and receive workouts programmed by a trainer without the price or time-commitment.
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INCREASED ENERGY AND CONFIDENCE
When you become physically stronger you also will become mentally tough, energized, and ready to take on your greatest challenges with a little extra fire.
Features
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Programming 2 days per week
Two days of full body strength training per week with built-in coaching via written cues and video demos.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
A personal trainer at your fingertips--receive quality weekly coaching without the price or time commitment of meeting with a 1:1 trainer.
Equipment
Required
Kettlebells (2-3 to start) // Resistance Band
Recommended
Medicine Ball // Pull Up Bar
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Sample Week
Week 1 of 5-week program
Sunday
Day 1: GPP (General Physical Preparedness) 

Activation/Movement Prep

A

Complete 2 sets- Wall supported forearm plank :20s - goal is total body tension, push feet into wall to create tension from the feet to shoulders, brace core/glutes Prying goblet squat :45s, light weight or no weight at chest *press elbows into knees to open up chest/shoulders, feel upper back squeeze as you press, and keep knees aligned with ankles Heels elevated bodyweight squat x10 - no weight, just bodyweight with heels up to work squat pattern Goblet march :30s - RPE 7

B1

KB Goblet Squat - written cues

B2

Push Up

C1

Heels Elevated Goblet Squat - written cues

3 x 10

C2

Incline Push Up

C3

Hinge Row with Resistance Band

3 x 15

Strength/Endurance and Accessory

D

Complete 2 sets of work, rest :30-:45s between exercises, and 1 minute between sets. Wall supported Romanian deadlift x8L/8R - RPE 6, lighter weight, just build the pattern and stability *back heel in wall, watch video for example *important to watch your ankles, knees, hips, and shoulders -- with one leg back these will want to move around, make sure joints are aligned Seated halo, alternating directions x8 reps (4L/4R), RPE 4-5--lighter weight, video for cues *pause in each corner of your halo for :03s, take this slow and controlled

Wednesday
Day 2: GPP (General Physical Preparedness) 

Activation/Movement Prep

A

Complete 2 sets- Hinge with dowel x5 *use a broom or mop if you do not have access to a dowel Arm bar - watch demo explanation, do this bodyweight if this is your first time ever doing :45sL/:45sR - bodyweight or light weight. After you understand how to get in and out of position, add very light weight, RPE 3 to start. If you have done this before, use RPE 5 weight. Single arm overhead march :30sL/:30sR - RPE 6 *start lighter, focus on overhead mobility and core/glute engagement

B1

Kettlbell Deadlift - written cues/form check

B2

Pull Up (Tactical Grip)

C1

Kettlebell Goodmorning

3 x 10

C2

Toes Elevated KB Deadlift

3 x 10

C3

Wall Supported Half Kneeling OH Press

3 x 10

Strength/Endurance and Accessory

D

Complete 2 sets of work, rest :30-:45s between exercises, and 1-2 minutes between sets Alternating reverse lunge, bodyweight x8L/8R *again, build movement pattern and single leg stability, step back to lunge and hold each rep for :03s, patience here *bodyweight or very light weights at sides Half kneel with thoracic rotation - load up overhead or complete bodyweight x5L/5R @ RPE 4-5 *super light weight here *goal is to rotate through thoracic spine while reaching arm overhead, getting the upper body mobile Rest 1 min between sets

Coach
coach-avatar Amanda Hudock

Certified Personal Trainer, Russian Kettlebell Coach, Registered Yoga Teacher

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Don't wait until the new year to begin

The best time to start is now. You have 5 weeks to create a routine that you can maintain as the new year begins. Don't wait for 2023 to start, start now. Learn and train the basics, master these patterns, and get ready to become a savage in 5 weeks.

Get HOLIDAY STRENGTH CHALLENGE
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FAQs
Who is this program for?
This program is intended for newbies to strength training, OR those who already are "working out" but not yet "training". If you're "stuck" in your workouts this program is for you. Join to master the basic movement patterns, test your strength over 5 weeks, and learn you new skills.
Do I need to go to a gym?/What type of equipment do I need?
The gym may provide you with the most access to equipment, but it is not necessary. You will need access weights that are challenging--to build strength you must overload what you can already do. Make sure to have a heavy weight for lower and upper body that can take you to the next level.
What do I do when the program ends?
After you complete all five weeks of this program you will be invited to join Club Kettlebell, my monthly strength training membership. You will receive a discount code to join once you share your test results and progress with me!
HOLIDAY STRENGTH CHALLENGE