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 12 - At Home (PDF)
701 KB
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32:08Episode 1
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 -
29:28Episode 2
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 -
34:19Episode 3
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 ... -
23:05Episode 4
M12 At Home Day 4 - Shoulders & Triceps
Episode 4
1 set 30 second DB Overhead Press Iso Hold at Bottom
DB Overhead Press
Tri-Set:
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
