Lift At Home
12 Seasons
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.
For HIIT - a drill ladder / agility ladder
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Quick Reference Guide & Progress Tracker: Month 10 - At Home (PDF)
702 KB
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35:11Episode 1
M10 At Home Day 1 - Legs
Episode 1
Tri Set 1:
Weighted Walking Lunge x20. SUB: Banded Goblet Squat x10
DB Split Squat x10/leg. SUB: Stay Low Banded Goblet Squat x10
DB RDL x10
Tri Set 2:
DB Step Up Repeats x10/leg. SUB: Low Box DB Step Up Repeats x 10/Leg
Bulgarian Split Squat x10/leg. SUB: DB Sumo Squat x20
DB Lateral Lunge x10/... -
32:23Episode 2
M10 At Home Day 2 - Back & Biceps
Episode 2
Tri Set 1:
Band Single Arm Lat Pull Ins x10/side
Seated Band Cable Rows x10
Straight Arm Band Pulldowns x10
Tri Set 2:
Lateral Band Chest Pulls x10
Upper Back Seated Band Rows x10
High-Low Band Chest Pulls x10
Tri Set 3:
Incline 45 Degree Biceps Curls x10
Incline Hammer Curls x10
Incline Supinati... -
36:13Episode 3
M10 At Home Day 3 - Glutes, Chest & Abs
Episode 3
Tri Set 1:
Banded Lateral Steps x20 to Banded Glute Bridge x20
Single Leg Hip Thrust x10/leg
Single Leg Foot Elevated Glute Bridge x10/leg
Tri Set 2:
DB Bench Press x10
Incline DB Bench Press x10
Decline DB Bench Press x10
Tri Set 3:
Rocking Crunch x10
Leg Raises x10
Bicycles x10 -
27:21Episode 4
M10 At Home Day 4 - Shoulders & Triceps
Episode 4
Tri Set 1:
Seated Arnold Press x10
Seated Overhead Press x10
Standing DB Upright Row x10
Tri Set 2:
Incline DB Front Raise x10
Seated Lateral Raise x10
Seated DB Rear Delt Fly x10
Tri Set 3:
Band Triceps Pushdowns x10
Band Reverse Grip Pulldowns x10
Band Overhead Triceps Extensions x10
