Lift At Home

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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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