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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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
