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 3 - At Home (PDF)
    Build Your Program: Month 3 - At Home (PDF)
    1.62 MB

    Build Your Program: Month 3 - At Home (PDF)

    1.62 MB

  • M3 At Home Abs
    12:10
    M3 At Home Abs
    Episode 1

    M3 At Home Abs

    Episode 1

    Reach Ups 3x10 (feet on floor, crunch with arms reaching up)
    Lying Toe Touches 3x10 (legs straight up, reach arms up to touch)
    Plank Pulls 3x10 breaths

  • M3 At Home Back
    14:07
    M3 At Home Back
    Episode 2

    M3 At Home Back

    Episode 2

    Manmakers 3x5 SUB: RENEGADE ROWS X20
    DB Reverse Fly 3x10
    Superman 3x10

  • M3 At Home Biceps
    15:49
    M3 At Home Biceps
    Episode 3

    M3 At Home Biceps

    Episode 3

    Incline Biceps Curl 3x10
    Seated 45-Degree Biceps Curl 3x10
    Bench Preacher Curl 3x10

  • M3 At Home Calves
    16:39
    M3 At Home Calves
    Episode 4

    M3 At Home Calves

    Episode 4

    Jump Rope 3x30 seconds SUB: CALF RAISE PULSES FROM FLOOR 3X30 SEC
    Single Leg Rack Hold Calf Raise 3x10/side
    Rack Hold Split Squat Calf Raise 3x10/side SUB: BILATERAL RACK HOLD CALF RAISE X20

  • M3 At Home Chest
    16:59
    M3 At Home Chest
    Episode 5

    M3 At Home Chest

    Episode 5

    Crossover Push Up 3x5/side
    DB Push Up 3x10
    Single Arm DB Bench Press 3x10/side

  • M3 At Home Glutes & Hamstrings
    17:53
    M3 At Home Glutes & Hamstrings
    Episode 6

    M3 At Home Glutes & Hamstrings

    Episode 6

    Hip Hinge Step Ups 3x10/side SUB: Dumbbell RDL X10
    Tap the Bench Squats 3x10
    Barbell or DB Pause Hip Thrusts 3x10 with 3-second squeeze & slow eccentric

  • M3 At Home Quads
    16:07
    M3 At Home Quads
    Episode 7

    M3 At Home Quads

    Episode 7

    Rack Hold Squat 3x10
    Band Leg Extension 3x10/leg
    Goblet squats with 10 second Intraset isometric hold 3x10/leg

  • M3 At Home Shoulders
    14:19
    M3 At Home Shoulders
    Episode 8

    M3 At Home Shoulders

    Episode 8

    Explosive standing DB Overhead Press with Slow Eccentric 3x10
    Forward Leaning Single Arm Front Raise 3x10/arm
    Bent Over Bilateral DB Rear Delt Row 3x15

  • M3 At Home Triceps
    13:47
    M3 At Home Triceps
    Episode 9

    M3 At Home Triceps

    Episode 9

    Single DB lying triceps extension reach 3x10
    (Explosive)
    Kneeling Double DB Overhead Extension (2 DB’s) 3x10
    Triceps Push Ups on KB’s or DB’s 3x10

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