Fundamentals

$249.00

A 12-week, at-home strength training program designed to take you from guessing to completely confident in your movement. Fundamentals by Athletes Corner eliminates the intimidation factor entirely. This introduction to strength training gives you the direction you need to build a permanent foundation for your long-term health. This program is designed for individuals with little to no gym experience who are new to strength training & want to learn everything they need to confidently step into strength training.

  • Balanced, beginner-friendly workouts featuring specific warm-ups, structured movements, and mobility cool-downs that fit your schedule
  • Clear, cost-effective gear recommendations so you can build real physical power without cluttering your living room
  • A direct line to our Lead Physical Therapist and Strength Coach to answer your questions and keep you moving forward
  • Submit videos of your movements and receive detailed, professional feedback to ensure your technique is flawless
  • Backed by a licensed Physical Therapist, this program protects your joints, corrects imbalances, and teaches pain-free movement
  • Get precise, personalized coaching corrections at a fraction of the cost of an in-person trainer
  • Master movement patterns over 12 weeks and step into any fitness environment with total confidence

What To Expect:

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Beginner Friendly, Structured Strength Training Without Feeling Overwhelmed

Over the course of 12 weeks, you’ll complete three full-body workouts per week, progressing gradually through three structured 4-week training phases. Each phase builds on the last, so you can learn the mechanics of strength training safely and effectively, without feeling overwhelmed.

Not Your Traditional Program. One That Is Supported By Research & Designed By A Physical Therapist

Your body is capable of lifting far more than you might think. Our role is to guide and teach you how to safely reach that potential, helping you build strength that continues to grow with you through every stage of life.

What You’ll Get

12 Weeks Of Structured Programs

A 12-week-long beginner’s strength training program that grows with you and teaches you the fundamental principles of the squat, deadlift, and bench press to increase your comfort and confidence in strength training.

Schedule
Flexibility

The flexibility to move around your workouts to fit your schedule, so you can continue to remain on the program no matter where a busy life takes you.

Direct Access To Our Strength Coach & Physical Therapist

Full access to Gabriella, our lead Physical Therapist and Strength Coach to answer your questions, complete video form checks, and give you tips and tricks to make sure you feel your absolute best with each exercise!

Progress
Tracking

Week-to-week personal tracking, where you’ll be able to visually see your growth over time. From increases in reps/weight to improvements in how each movement feels, your progress will become clear and measurable.

Structured Progression

Get Stronger In 12 Weeks

You can complete these workouts on the day and times that suit your schedule best.

Weeks 1-4

Beginner Friendly Bodyweight & Resistance Band Focused Exercises

Weeks 5-8

Progressed Exercises & Intro To Dumbbell Focused Exercises

Weeks 9-12

Final Progression Of Dumbbell Based Exercises

Efficient And Effective Strength Training

All workouts will consist of 6 exercises (not including the warm-up/cool-down) and will take approximately 30-45 minutes, starting the day after your purchase of Fundamentals.  If you need to change your start date, just send us a message and we’ll gladly change that for you.

Also, every exercise can be performed in the comfort of your home with minimal equipment needed to illicit muscle activation and build strength.

Each movement prescribed can be performed with basic households, a resistance band and 2 sets of dumbbells, light and medium weight.

Knowledge Driven Strength Training That Carries You Beyond 12 Weeks

By the end of the program, you’ll feel stronger, more capable, and ready to transition seamlessly into one of our ongoing strength training programs, Strive or Rebuild, to continue your journey.

Fundamentals isn’t just a beginner program, it’s the starting point for a strong, confident, and resilient you.

Customer Reviews

  • I loved this program. As an older person who wanted to learn about strength training safely and I don’t like going to gyms this was the perfect match for me and allowed me to gain confidence on my own terms. I wasn’t looking to become a weight lifter but rather build strength and exercise safely and gain knowledge while slowly building up in strength. I now feel stronger and more confident.
    Anne
  • I have just completed the fundamentals program. I have to admit I was not sure if I could do it, but I did. The program was very clear and thorough. Fundamentals was a great way for me to get my strength journey going.
    The best part was that Gabriella was so available to answer any questions I had and she responded quickly. I can’t recommend this program enough.
    Beth

Frequently Asked Questions

Nope! Fundamentals is designed for individuals with little to no experience in the gym or with strength training. It’s our introductory program focused on helping you learn and master the foundational movements of strength training, so you can build confidence and develop proper technique from the start.

Yes, Fundamentals is designed to be performed completely at home with minimal equipment. 

Fundamentals is organized into three training periods over 12 weeks, with equipment progressing each month to challenge your body as you master the basic movement patterns.

Month 1: Only resistance bands and household items like a chair or weight bench (if available).
Month 2: Add light dumbbells (~2.5–5 lbs).
Month 3: Add medium dumbbells (~5–10 lbs). You can view the complete equipment list here.

Fundamentals workouts are about 45 minutes. The first 1-2 weeks tend to take a bit longer as you are becoming acquainted with the app, the exercises, and the flow of the workouts. 

As a Fundamentals member, you have full access to our lead Physical Therapist and Strength Coach, Gabriella. She is directly available via message and voice note within the structured app. She will be in communication with you from the beginning and will be your direct coach as you complete the entire program. 

Within 24 hours of joining Fundamentals, you’ll receive an email invitation to join Everfit, our training platform. All of your workouts will be delivered through the app and can be easily viewed on your phone or tablet.

Your first workout will be posted 24 hours after completing your sign-up. This will mark the first day of your program. The program will then continue for an additional 12 weeks. The program is designed to run for 12 consecutive weeks. However, we understand life happens. If you require a small change in your program to accommodate your schedule, we can make that adjustment for you. Please email us at info@athletescorner.co.

The Fundamentals program runs for 12 consecutive weeks. Once complete, the program ends, and we guide you into Strive, our monthly subscription program, so you can continue building strength in a structured, progressive way.

Fundamentals is just the beginning. You’ve spent 12 weeks mastering the basics; walking away now would be a missed opportunity.
After completing Fundamentals, we strongly encourage you to join Strive, our monthly subscription program that builds directly on what you’ve learned.

With a familiar program, an established relationship with your coach, and a proven structure, you’ll be set up for continued success as you keep building strength.