Lift At Home

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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Lift At Home

9 Episodes

  • Build Your Program: Month 2 - At Home (PDF)
    Build Your Program: Month 2 - At Home (PDF)
    1.51 MB

    Build Your Program: Month 2 - At Home (PDF)

    1.51 MB

  • M2 At Home Abs
    09:51
    M2 At Home Abs
    Episode 1

    M2 At Home Abs

    Episode 1

    Tri-Set x3:

    Russian Twist 3x20 (10/side)
    Bent Leg Sit Up Reaches 3x10/side
    Bent Leg Crunch 3x10

  • M2 At Home Back
    12:58
    M2 At Home Back
    Episode 2

    M2 At Home Back

    Episode 2

    Deadstop DB Row 3x10
    Dumbbell Pullovers 3x10
    DB Shrugs 3x10

  • M2 At Home Biceps
    16:34
    M2 At Home Biceps
    Episode 3

    M2 At Home Biceps

    Episode 3

    Drag curls 3x10
    Concentration Curls 3x10/side
    Standing Hammer Curls Dropset 3x10 heavy, 10 light

  • M2 At Home Calves
    15:07
    M2 At Home Calves
    Episode 4

    M2 At Home Calves

    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

  • M2 At Home Chest
    13:27
    M2 At Home Chest
    Episode 5

    M2 At Home Chest

    Episode 5

    DB Squeeze Bench Press 3x10
    45-Degree Explosive DB Floor Press 3x10
    Bridged Floor Press 3x10

  • M2 At Home Glutes & Hamstrings
    17:09
    M2 At Home Glutes & Hamstrings
    Episode 6

    M2 At Home Glutes & Hamstrings

    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

  • M2 At Home Quads
    20:02
    M2 At Home Quads
    Episode 7

    M2 At Home Quads

    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

  • M2 At Home Shoulders
    15:22
    M2 At Home Shoulders
    Episode 8

    M2 At Home Shoulders

    Episode 8

    Lateral L Raise with External Rotation 3x10
    Bent Over Poliquin Raise 3x10
    Upright DB Row 3x10

  • M2 At Home Triceps
    13:59
    M2 At Home Triceps
    Episode 9

    M2 At Home Triceps

    Episode 9

    Diamond Push-ups 3x10
    DB Skullcrushers 3x10
    Bench Dips 3x10

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