Strength Program 101

Strength Program 101

4 Seasons

Welcome to the AFFM Strength Program!


🔑 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 start 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 have any more questions [email protected]

I can’t wait to get moving with you,


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Strength Program 101
  • Double Kneeling Halo

    Episode 1

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

  • Dead-Bugs

    Episode 2


    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

  • Alternating Leg Extension

    Episode 3


    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

  • Forearm Plank Hold

    Episode 4


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

  • Dumbbell Plank Push

    Episode 5


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

  • Bear Plank Crawl

    Episode 6


    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

  • Half Kneeling Dumbbell Chop

    Episode 7