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
-
Build Your Program: Month 2 - At Home (PDF)
1.51 MB
-
09:51Episode 1
At Home Abs 2
Episode 1
Tri-Set x3:
Russian Twist 3x20 (10/side)
Bent Leg Sit Up Reaches 3x10/side
Bent Leg Crunch 3x10 -
12:58Episode 2
At Home Back 2
Episode 2
Deadstop DB Row 3x10
Dumbbell Pullovers 3x10
DB Shrugs 3x10 -
16:34Episode 3
At Home Biceps 2
Episode 3
Drag curls 3x10
Concentration Curls 3x10/side
Standing Hammer Curls Dropset 3x10 heavy, 10 light -
15:07Episode 4
At Home Calves 2
Episode 4
Step Up Calf Raise 3x10/side SUB Weighted Single Leg Calf Raise 3x10/side
Single Leg Calf Raise with Intraset Stretch 3x10/side
Plyometric Split Squat Calf Raise 3x10/side SUB: Explosive Bilateral Bodyweight Calf Raise x20 -
13:27Episode 5
At Home Chest 2
Episode 5
DB Squeeze Bench Press 3x10
45-Degree Explosive DB Floor Press 3x10
Bridged Floor Press 3x10 -
17:09Episode 6
At Home Glutes & Hamstrings 2
Episode 6
Staggered DB RDL 3x10/side
Band Standing Leg Curls 3x10/side
Banded Glute Bridge, Isometric Hold & Abduction - 3x10 bridges, hold iso for 10, 10 abductions -
20:02Episode 7
At Home Quads 2
Episode 7
Rear Foot Elevated Split Squat Dropset 3x5 heavy + 10 light/side SUB Goblet Squat Dropset- 3x5 heavy + 10 light
5-Second Eccentric Goblet Squat Dropset 3x5 heavy + 10 medium
Step Ups Dropset 3x5 heavy + 10 medium/side SUB Low Goblet Squat Pulses 3x5 heavy + 10 medium -
15:22Episode 8
At Home Shoulders 2
Episode 8
Lateral L Raise with External Rotation 3x10
Bent Over Poliquin Raise 3x10
Upright DB Row 3x10 -
13:59Episode 9
At Home Triceps 2
Episode 9
Diamond Push-ups 3x10
DB Skullcrushers 3x10
Bench Dips 3x10