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
  • Quick Reference Guide & Progress Tracker: Month 10 - At Home (PDF)

    702 KB

  • 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/...

  • 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...

  • 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

  • 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