4-Week Strength Program 101

4-Week Strength Program 101

About Strength Program 101

AFFM Subscribers: This program is included in your subscription - https://afewfunmoves.vhx.tv/strength-101


🔑 build full body strength that supports your physical and mental health
🤸‍♂️ gain confidence going to the gym and/or using heavier weights

📋 create a balance movement routine
✨ have fun

My goal for this program is to help you and your body build physical and mental strength at a pace that works best for you and your body using progressive overload strategies. After completing this program (or multiple) you will have gained more confidence around using dumbbells, and going to the gym. All while creating a newfound appreciation for all of the things your body can do for you.


Dumbbells and an elevated surface (workout bench). I will provide exercise or equipment alternatives in case you don’t have access to a workout bench.


✅ a 4-week progressive overload gym guide

✅ 3 follow-along, at-home strength workouts 30-40min each

✅ demos for all exercises within the program

✅ 1 follow along mobility sequence


1. To build strength for life, longevity, and to support your favourite Fun Moves
2. Reduce stress, improve your mood, and sleep better
3. For healthy: joints, bones, tendons, ligaments, and muscles
4. To build confidence


This is a novice to beginner focused strength program that can be made harder by using heavier weights or easier by using lighter weights. It’s recommended that everyone start at program 101 regardless of past experience to get the most out of progressive overload strength training strategies.

1. Read through the “Everything You Need To Know” PDF
. Download or print the follow-along workout guides and get started with workout #1
3.Track your weights used throughout the program by using the provided weight log (or started your own in the notes app on your phone)

Note: all the exercises in the gym guide are the same as in the follow-along videos. If you are un-sure of a movement you can check out the follow along videos OR the quick demos of each movement that are provided.

Don’t hesitate to reach out if you ave any more questions [email protected]

I can’t wait to get moving with you,


4-Week Strength Program 101
  • Everything-You-Need-To-Know:Start-Here!

    11.9 MB

  • Strength-101-Gym-Guide

    3.19 MB

  • WeeklyChecklist101

    211 KB

  • WeightLog101

    667 KB

  • 30min Full Body - Workout #1 | STRENGTH 101

    This is workout #1 from the AFFM Strength Program 101 - It can be completed on its own or by following along with the program

    Equipment Needed:

    -medium - heavy weight for squats
    -light - medium for single armed bent over rows
    -light weights for seated reverse flies
    -an elevated surface for be...

  • 30min Full Body - Workout #2 | STRENGTH 101

    This is workout #2 from the AFFM Strength Program 101 - It can be completed on its own or by following along with the program

    Equipment Needed:

    -medium - heavy weight for deadlifts
    -light - medium for chest presses
    -an elevated surface for push-ups (the higher the surface the less intense) ex. ...

  • 30min Full Body - Workout # 3 | STRENGTH 101

    This is workout #3 from the AFFM Strength Program 101 - It can be completed on its own or by following along with the program

    Equipment Needed:

    -medium for side lunges + kneeling halos
    -light - medium for half kneeling wood chop + hammer curl to push-press

    Focus: Mixed + Accessory: Core, Sho...

  • 20min Full Body | MOBILITY 101

    This is the mobility sequence from the AFFM Strength Program 101 - It can be completed on its own or by following along with the program

    Equipment Needed: space to move around and possibly a prop like a block or foam roller to help bring the floor to you

    Focus: back, shoulders, glutes, hamstri...

  • 90/90s w2-3sec hold


    A. Hands on the ground behind you as you switch side to side
    B. Hands out in front of you to increase intensity

  • Adductor Hip Rock w/Twist

  • Prone Rows

    Note: If lying on your stomach doesn't work for you this could be done in a seated position, tipping the chest forward and rowing from there

  • Dead-Bugs


    A. Bend in knee tapping heel to ground
    B. Extending the whole leg
    C. Add tension by pushing hands into thighs (thighs into hands) moving same arm and leg away from the midline

  • Squats


    A. Seated - you can add weight to this as well
    B. Goblet squat or dumbbell front rack position rack

  • Single Arm Bent Over Row

    Note: Your supporting surface can be to the side or front of you

  • Alternating Leg Extension


    A. Bodyweight holding arms up - can decrease intensity by adding a bend in the knee and tapping heel to ground instead of extending leg fully
    B. Hold onto a weight

  • Step Back Lunges


    A. Bodyweight - holding onto a TRX or an elevated surface near by can help decrease intensity and add support if need be
    B. Add weights - you can move heavier weights by evenly holding 2 weights by your side, however you can modify and hold onto 1 weight goblet style depending on your a...

  • Seated Reverse Fly

  • Rear Foot Elevated Quad Stretch

  • Open Book Hold


    A. two knees on the ground
    B. bottom leg extended out will add my intensity

  • Half Kneeling Hip Rock

  • Scapula Push-Ups


    A. In all fours/quadruped position
    B. If it doesn't feel great getting to the floor you can also do this on an elevated surface like a wall or counter-top

  • Forearm Plank Hold


    A. On an elevated surface (make sure its a padded/soft surface)
    B. On knees
    C. On toes

  • Deadlifts


    A. Make it bodyweight like the good morning demo
    B. With weight - can use dumbbells, or kettlebells

  • Kickstand Deadlift


    A. Bodyweight. Holding hands on hips, or reaching out in front of you like in the good morning demo
    B. With weights. You can hold onto 1 weight in hand of opposite leg working (the flat foot) or hold onto two weights

  • Chest Press

    Can be done either:

    A. On a workout bench. Note - if your feet can't stay flat on the ground when lying all the way back you CAN come onto the toes. However a flat foot is better. If you have access you can try putting plates to help bring the floor to you.
    B. From the floor - A slightly less in...

  • Dumbbell Plank Push


    A. From an all fours/quadruped position
    B. High plank position on knees
    C. High plank position on toes

  • Elevated Push-Ups


    A. Elevated surface. Note - the higher up the surface = decrease in intensity. If you want to increase intensity take it to a surface closer to the ground. If you want to decrease the intensity take it to a higher surface (the highest surface being a wall)
    B. If elevated push-ups become...

  • Lower Body Figure 4


    A. From a lying down position
    B. Seated

  • Dynamic Open Book


    A. Both knees bent
    B. Bottom leg extended out will add more intensity

  • Bear Plank Crawl


    A. Keep knees on the ground and alternate tapping the opposite shoulder
    B. Full crawl from back to front of mat for the suggested length of time

  • Double Kneeling Halo

    This can be done from a standing position if kneeling doesn't work for you and your body

  • Side Lunge


    A. Slide Side Lunge - staying in a wide stance sliding over into the side lunge (bodyweight or with 1 or two dumbbells)
    B. Stepping into the side lunge - this will be more dynamic therefore increasing the intensity (bodyweight or with 1 or two dumbbells)

  • Half Kneeling Dumbbell Chop

  • Hip Thrust


    A. Bodyweight
    B. With weights

    *A regular glute bridge can be substituted for this in case you didn't have access to a bench

  • Hammer Curl to Push-Press

  • Elevated Thoracic Extension


    A. On an elevated surface
    B. Can also be done in a high hip Childs pose position