Lift At Home

Lift At Home

12 Seasons

You can follow the short demos in the Quick Clips section, once you get familiar with the exercises and get your form right!

You will need *some* gym equipment for these workouts, including (not for all workouts- it varies):

- bench (incline bench preferred)
- dumbbells
- kettlebells
- a barbell (can sub with Dumbbells) with bumper plates (the ones where they are all the same size no matter the weight) would be very helpful
- giant bands (pull-up assist bands)
- smaller/normal hip bands
- medicine ball/slam ball
- stability ball
- bench and/or step.

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Lift At Home

9 Episodes

  • Build Your Program: Month 1 - At Home (PDF)
    Build Your Program: Month 1 - At Home (PDF)
    1.62 MB

    Build Your Program: Month 1 - At Home (PDF)

    1.62 MB

    Home Gym Equipment Needed:
    - bench (incline bench preferred)
    - dumbbells
    - kettlebells
    - a barbell (can sub with Dumbbells) with bumper plates (the ones where they are all the same size no matter the weight) would be very helpful
    - giant bands (pull-up assist bands)
    - smaller/normal hip bands

    Fo...

  • M1 At Home Abs
    11:42
    M1 At Home Abs
    Episode 1

    M1 At Home Abs

    Episode 1

    Giant Set x3:
    Reverse Crunch x10
    Swiss Ball Crunch x10 (can sub for floor)
    Modified V Up

  • M1 At Home Back
    17:24
    M1 At Home Back
    Episode 2

    M1 At Home Back

    Episode 2

    Bent Over DB Row 3x10/side (show them with lifting hooks)
    Bent Over Barbell Row 3x10
    Renegade Row 3x20 (alternating sides)

  • M1 At Home Biceps
    17:15
    M1 At Home Biceps
    Episode 3

    M1 At Home Biceps

    Episode 3

    Seated Biceps Curl 3x10
    Seated Hammer Curl 3x10
    Biceps 21’s 3x10

  • M1 At Home Calves
    22:08
    M1 At Home Calves
    Episode 4

    M1 At Home Calves

    Episode 4

    Exercise 1: Seated Calf Raise with DBs on knees and a plate or step under balls of feet
    3 sets of:
    10 with pause at bottom, explode to top
    10 pulses at the top
    10 regular with no pause at top or bottom

    Exercise 2: Seated Calf Raise with Dumbbell on Knees and a plate or step under balls of feet
    3...

  • M1 At Home Chest
    16:28
    M1 At Home Chest
    Episode 5

    M1 At Home Chest

    Episode 5

    DB Chest Press 3x10
    DB Flies 3x10
    Push Ups 3x10

  • M1 At Home Glutes & Hamstrings
    22:01
    M1 At Home Glutes & Hamstrings
    Episode 6

    M1 At Home Glutes & Hamstrings

    Episode 6

    Exercise 1: Banded Glute Bridge & Dumbbell RDL Superset
    -Banded Glute Bridge with 3-second squeeze at top x10
    -Dumbbell Romanian Deadlift (RDL) x10
    3 sets

    Exercise 2: Cook Hip Lift & Single Leg RDL Superset
    -Cook Hip Lift with 3-second squeeze at top x10/leg
    -Single Leg RDL x10/leg
    3 sets

    Exerc...

  • M1 At Home Quads
    22:04
    M1 At Home Quads
    Episode 7

    M1 At Home Quads

    Episode 7

    Exercise 1: Walking Lunge Superset
    Weighted Walking Lunge x20 SUB: DB SUMO SQUAT X10
    Bodyweight Walking Lunge x20 SUB: BODYWEIGHT SUMO SQUAT X10
    3 sets

    Exercise 2: Heels Elevated Pause Goblet Squats SUB
    Heels Elevated Rack Hold Front Pause Squats x10
    3 second pause at bottom, no pause at top
    3...

  • M1 At Home Shoulders
    17:59
    M1 At Home Shoulders
    Episode 8

    M1 At Home Shoulders

    Episode 8

    Tri-Set x3:
    DB Front Raise (standing) x10
    DB Lateral Raise x10
    Half Kneeling DB Rear Delt Row x10/side

    Single set:
    Half Kneeling Arnold Press 3x10/side SUB: SEATED ARNOLD PRESS 3X10/SIDE

  • M1 At Home Triceps
    17:33
    M1 At Home Triceps
    Episode 9

    M1 At Home Triceps

    Episode 9

    Triceps Kickbacks 3x10/arm
    DB Explosive Extensions from Floor 3x10
    Triceps Pushups 3x10, last set to failure

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