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 12 - At Home (PDF)

    701 KB

  • M12 At Home Day 1 - Legs

    Episode 1

    1 set 30 sec Goblet Squat Iso Hold
    Goblet Squat
    Double DB Rack Hold Squat- 60 sec rest
    1 set 30 sec DB RDL Iso Hold at Initial Position
    DB RDL
    DB Deadlift - 60 sec rest
    1 set 30 second DB Calf Raise Hold
    DB Standing Calf Raise
    DB Single Leg Standing Calf Raise

  • M12 At Home Day 2 - Back & Biceps

    Episode 2

    1 Set Skydive Iso Hold (30 sec)
    Chest Supported Incline DB Row
    Bent Over Single Arm DB Row with Lat Emphasis
    Bent Over DB Bilateral Row
    DB Curl Iso Hold 30 seconds
    Standing Supinating Curls
    Standing Hammer Curls
    Preacher Curl on Bench

  • M12 At Home Day 3 - Glutes, Chest & Abs

    Episode 3

    2 sets of: 20 Banded Lateral Walks Each Way to 2x: 10 sec Banded Glute Bridge Iso Hold into 10 Banded Glute Bridges
    Deep Goblet Squat
    Banded Barbell or DB Hip Thrust- 60 sec rest
    1 set 30 second chest fly iso hold
    DB Chest Flies
    DB Chest Press
    1 set Ab Tuck Hold 30 seconds
    20 Ab Tucks (modified ...

  • M12 At Home Day 4 - Shoulders & Triceps

    Episode 4

    1 set 30 second DB Overhead Press Iso Hold at Bottom
    DB Overhead Press
    DB Lateral Raise
    DB Front Raise
    DB Bilateral Bent Over Rear Delt Raise
    1 set 30 second Bilateral DB Skullcrusher Iso Hold at Initial Position
    Bilateral DB Skullcrushers
    Rolling Skullcrusher on Floor
    Triceps Pushups