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 11 - At Home (PDF)
609 KB
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56:40Episode 1
M11 At Home Day 1 - Legs
Episode 1
Circuit 1
Heavy Goblet Squat 10
DB RDL 10
DB Step Ups 10/leg. SUB: Double DB Squat x20
DB Reverse Lunge off Bench 10/leg. SUB: Banded Glute Bridge x20Circuit 2
Flat Bench Resistance Band Leg Extension 10/leg
DB Leg Curl 10
Incline Bench Resistance Band Leg Extension 10/leg
Nordic Curls 10. SUB... -
45:57Episode 2
M11 At Home Day 2 - Back & Biceps
Episode 2
Hypertrophy Circuits: 4 exercises, 30 sec rest between exercises, 2 min rest between rounds
Repeat each circuit 3 times. 3030 tempo on all exercises.
Circuit 1
Seated Band Row, Lat Bias 10
Seated Band Row, Upper Back Bias 10
Bent Over DB Row on Bench, Lat Bias 10/arm
Bent Over DB Row on Bench, Up... -
47:33Episode 3
M11 At Home Day 3 - Glutes, Chest & Abs
Episode 3
Hypertrophy Circuits: 4 exercises, 30 sec rest between exercises, 2 min rest between rounds
Repeat each circuit 3 times. 3030 tempo on all exercises.
Circuit 1
Heels Elevated Glute Bridge 10
DB RDL 10
Deep Goblet Squat 10
Split Stance RDL 10/leg
Circuit 2
DB Bench Press 10
DB Flies 10
DB Twist Pr... -
36:55Episode 4
M11 At Home Day 4 - Shoulders & Triceps
Episode 4
Hypertrophy Circuits: 4 exercises, 30 sec rest between exercises, 2 min rest between rounds
Repeat each circuit 3 times. 3030 tempo on all exercises.
Circuit 1
Seated Overhead Press 10
Seated Arnold Press 10
Forward Leaning Poliquin Raise 10
Front Raise 10
Circuit 2
Band Triceps Pushdown 10
DB Sk...
