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 11 - At Home (PDF)
560 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...
