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Home Base Strength

Healthworx Fitness and Nutrition

Custom Programming, General Fitness

Coach

Maggie Rambeaut

Home Base Strength is designed for anyone who wants to get strong, confident, and consistent—right from home. Whether your equipment is limited or you’re ready to build a solid foundation in lifting, this program gives you everything you need to train with purpose and progress.

Built around three structured strength days—Upper Body, Lower Body, and Full Body—you’ll learn foundational lifts, improve muscle balance, and develop real strength without needing a full gym. Each session includes dynamic warm-ups, power drills, intentional strength work, and built-in recovery, so you feel prepared, challenged, and supported every step of the way.

To round things out, you’ll have two optional SIT (Sprint Interval Training) workouts each week for those who want a quick, powerful conditioning boost from home.

Simple. Effective. Strength you can build anywhere.

Home Base Strength is yo

$35 / mo

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Build Real Strength W/Limited Equipment

Master foundational lifts and full-body strength work without needing a full gym—perfect for beginners or anyone training in a home setup.

Balanced Programming That Progresses

With upper, lower, and full-body training days (plus warm-ups, power drills, and recovery work), you gain muscle, improve movement quality, and build consistency week after week.

Optional Conditioning Without Burnout

Two optional SIT workouts give you quick, efficient conditioning that boosts endurance and metabolism—without overwhelming your schedule or recovery.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

3 Strength days 2 optional SIT workouts Program is built for any level of experience.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

DB, Resistance Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Upper Focus

Warm up

For Completion

Dynamic Activation

For Completion

Band Chest Press

1 x 10

Bent Over DB Row

4 x 8

DB Reverse Fly

4 x 10

Banded Lat Pull Down

3 x 16

Close Grip DB Press

3 x 10

DB Tricep Extension

2 x 10

DB Bicep Curls

2 x 12

Box Stretch

1 x 2:00

Monday

SIT

Tuesday

Lower Focus

Warm up

For Completion

Dynamic Activation

For Completion

Power Drill

For Completion

DB Deadlift

3 x 10

B Stance Squats

3 x 24

Reverse Lunges

3 x 24

Hamstring Curl on Slides

3 x 6

Full Saddle

1 x 2:00

Wednesday

SIT

Thursday

Full Body

Warm up

For Completion

Power Drill

For Completion

Hip Thrust

3 x 12

Bulgarian Split Squat

3 x 12

plate row

3 x 10

Hammer Curl

3 x 10

DB Lateral Raise

3 x 12

Plate Front Raise

3 x 12

Active Recovery

For Completion

Coach

More from Healthworx Fitness and Nutrition

Maggie Rambeaut

CPT, GGS 1 Women's Coaching Specialist, PN Level 1 Nutrition Coach

Ready to Lift at Home?

If you’re ready to get stronger without needing a full gym, Home Base Strength gives you the structure, support, and progression to make it happen. No guesswork, no overwhelm—just simple, effective training you can do right at home. Let’s build your streng

Start My 7-Day Free Trial

FAQs

Who is this program for?

Home Base Strength is designed for anyone who wants to lift at home using minimal equipment. It’s perfect for beginners, those rebuilding their foundation, or anyone who prefers training in the comfort of their own space.

What equipment do I need?

You can complete this program with a few basics: dumbbells, a kettlebell or two, resistance bands, and a sturdy chair or bench. Everything else is optional.

How many days per week is the program?

You’ll lift three days a week—Upper Body, Lower Body, and Full Body. There are also two optional SIT conditioning days if you want an extra challenge.

Will I get Stronger?

Yes—if you show up consistently. With progressive upper, lower, and full-body sessions, plus power drills and recovery work, you’ll build strength you can feel.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Home Base Strength