You Know You Should Strength Train. The Hard Part Is Turning It Into a Routine.
You can find thousands of workouts online. The harder part is knowing which ones to do, how often to do them and whether you're doing them right.
ABF Online gives you a structured weekly strength routine with guided 30-minute workouts you can do from home.
Maybe you already walk, run, take classes or fit in cardio when you can.
But strength training still happens in spurts.
You start for a few weeks. Life gets busy. You fall out of the routine. Then you have to figure out how to start again.
Or you have the dumbbells and the motivation- but still find yourself wondering:
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What should I do today?
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Am I working each muscle enough?
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Should I be lifting heavier?
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How hard should I push?
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What should I do next week?
ABF Online takes those decisions off your plate.
Your strength routine is already planned, so you can spend less time figuring out how to work out and more time actually doing it.
Choose your schedule → Press play → Follow your routine → Progress week to week
What Our Clients Say
"Amanda pushes me, sometimes beyond what I think I can do. Yet in over a year, I have never once been injured or even overly sore... She is really changing my sense of what is possible in terms of thriving as I get older."
Kathleen, IL
You Don't Need More Random Workouts
There are thousands of workouts online.
The harder part is knowing which ones to do, how they fit together and whether you're doing everything right.
ABF Online organizes your strength training into a weekly routine so you can stop piecing together workouts and move with confidence.
Is This Workout Routine for Women Over 40 Right for You?
Your Old Approach to Exercise Doesn't Feel Quite Right Anymore
Maybe recovery takes longer than it used to. Certain joints need more consideration. Or the workouts you used to tolerate now leave you feeling completely depleted.
You still want to challenge yourself, you just want a more thoughtful way to do it.
You Want Exercise to Fit Into Your Actual Life
You can find 30 minutes.
What is harder to find is an extra hour to drive to a gym, decide what to do once you're there, work out, and drive home.
ABF Online is designed to make strength training easier to incorporate into the life you already have.
You Know You Need to Lift, But Don't Want to Build the Program Yourself
You don't need another list of exercises saved on your phone.
You want someone knowledgeable to decide what you're training this week, organize it into a plan, and tell you what comes next.
You Want to Feel More Confident About What You're Doing
You're willing to work hard. You just don't want to wonder whether you're doing an exercise correctly, using enough weight, or pushing farther than you should.
Each class includes coaching cues to help you understand the movement, where you should feel the work, and how to approach the exercise with more confidence.
Build a Healthy Strength Training Routine
Strength training gets much easier to stick with when you don't have to make a dozen decisions before every workout.
ABF Online gives you the structure. You choose the schedule that fits your week and follow along.
Weekly Strength Plan
Choose a 2-, 3- or 4-day routine based on your schedule and energy that week.
Follow-Along Video Workouts
I'll coach you through each exercise with demonstrations, positioning cues and guidance on what you should be feeling.
Keep Progressing
New classes are added regularly so your routine keeps moving forward without starting over from scratch.
Simple Equipment
Train at home with dumbbells, a chair or stool, a yoga mat and a few simple accessories.
A Weekly Strength Routine That Fits Your Busy Schedule
30-Minute Strength Workouts
Focused training without turning exercise into an hour-long project.
Choose 2, 3 or 4 Days
Have a busy week? Follow the 2-day plan. Have more time and energy? Choose 3 or 4.
Train From Home
Skip the commute and fit strength training around the life you already have.
Thoughtful, Joint-Conscious Exercise
Challenge your muscles without relying on jumping, racing through exercises or intensity for intensity's sake.
No Guesswork
Open your program, press play and know exactly what you're doing that day.
Led by a Certified Personal Trainer
Amanda Boike
I created ABF Online for women who know they want to strength train but don't want fitness to become another thing they have to research, organize and second-guess.
You need answers to questions like:
What should I do? How much do I need? How hard should I push? And how do I make this something I actually keep doing?
That's what ABF Online is designed to make simpler.
