Amy Donohue
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Kickstart Your Strength
6 week program to build strength
Are you ready to take charge of your body and build lean muscle? This simple, easy-to-follow program has everything you need to launch the 2.0 version of you! This is a 5-day program that can be modified to 3 or 4 days a week to fit your schedule. You can do this at home with dumbbells or at the gym. It includes two lower-body days, two upper-body days, and a full-body day. It is designed to kickstart building a strong foundation. Grab your dumbbells & let's get started!
Goal:
Strength
Strength
Weight lifting, Lower Body, Upper Body, Full Body
6 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Weight lifting, Lower Body, Upper Body, Full Body
6 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
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Kickstart Your Strength
This program requires minimal equipment and is designed for you to do at home or in the gym. It's great if you have a range of dumbbell weights for both upper body and lower body, but if you only have one set, you can start with what you have and build from there.
The program is suitable for a range of lifting levels, from those completely new to strength training to those with some experience who are restarting. If you're entirely new to strength training, you can start with body weight for some of the movements, while others will require a set of dumbbells.
This five-day-a-week program, with workouts lasting 45-60 minutes, will kickstart your strength journey in your upper and lower body, as well as your core. If you're short on time or are a beginner easing into lifting, you can modify each workout to suit your needs and reduce the time required for each session.
Sticking to a structured workout routine, where you repeat the same movements each week, tracking your weights, and progressively increasing the intensity through progressive overload, is the key to building muscle, boosting your mood, increasing energy levels, improving sleep, and much more.
- 6 week program
- 5 strength training workouts/week & options to modify to 3 or 4 days
- 2 lower body, 2 upper body & 1 fully body workout/week
- Cardio and core work included
- Each workout takes you anywhere from 45-60 min
- Reps & sets can be adjusted to fit time or strength constraints
- Minimal equipment: dumbbells & yoga mat
- For those who want to start strength training at home
- For those who want to get their house in order-starting with their health
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App Features
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Offline Downloads
Workout anywhere - even without internet connection
Video Workouts
Easy-to-follow videos for every workout in the app
Streaks
Make sure you stay on track with your goals
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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About Amy Donohue
Your Online Fitness Instructor
I've always been passionate about helping women thrive through fitness. When perimenopause hit, what had previously served me no longer worked. So I rediscovered my strength in the weight room and became the strongest I've ever been in my adult life. I transitioned from intense cardio to a combination of weight training, walking, getting adequate sleep, balancing hormones, minimizing stress, and maintaining a positive mindset. Now, I'm on a mission to help other women find their strength and live the most vibrant chapter yet of their lives.
Frequently asked questions
What equipment do I need to participate?
You need a yoga mat and dumbbells.
Light for beginners (3, 5, 8 & 10lbs)
Medium for intermediate (10, 12 & 15 lbs)
Heavy for advanced (10, 12, 15, 20 & 25+ lbs)
Lighter dumbbells for upper body days (3-10 lbs) and heavy dumbbells for lower body (10-25+ lbs.)
Having a range of dumbbells will allow you to maximize gains from the program.
Who are these workouts for (skill-level)?
Regardless of where you are in your fitness journey, this program can help you achieve success. Workouts posted in this program are suitable for all fitness levels. Additionally, I guide you through all exercises with easy-to-follow videos and clear, written instructions.
How can I get the best results from the program?
* Lift 5 days a week
* Hit 7,500+ daily step count
* Get proper sleep (7-9 hours a night)
* Eat whole foods, natural ingredients, prioritizing 30-50 grams of protein at every meal
* Use the macro calculator provided within the program and track your food for at least two weeks to ensure you're getting adequate nutrition to fuel your muscles
* Make sure to use active and full rest days to allow muscles to recover.
* Lift heavy and challenge those muscles!
What if I can only commit to 3 days a week for 30 minutes?
The program is designed so you can modify it to lift 3, 4, or 5 days a week. However, you will see the most gains when you incorporate 5 days of lifting; you can build up from 3 days if you prefer to start there. If you only have 30 minutes, you can adjust your set range to 2 sets instead of 3, thereby reducing the time required to complete the full workout.
Will I own the program?
YES, once you purchase this program, it is yours to keep forever and you can repeat it over and over again.
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