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 4 - At Home (PDF)

    840 KB

  • M4 At Home Day 1 - Legs

    Episode 1

    Equipment needed:

    Superset 1: Quads, Hams, Glutes
    Goblet Squat x10
    DB RDL x10

    Superset 2: Quads, Hams, Glutes
    Bulgarian Split Squat x10. SUBSTITUTE: DB Sumo Squat x10
    Single Leg Deadlift x10. SUBSTITUTE: Staggered Stance RDL x10/leg

    Superset 3: Quads, Hams, Glutes
    Step U...

  • M4 At Home Day 2 - Back & Biceps

    Episode 2

    Equipment needed:
    Giant Band (pull up assist band)
    Something to anchor band on

    Superset 1: Back
    Superman x10 seconds
    Giant Band Single Arm Row x10/side

    Superset 2: Back
    Bent Over DB Rows x10/arm
    Band Face Pulls x10

    Superset 3: Biceps
    DB Biceps Curls x10
    Hammer Curls x10


  • M4 At Home Day 3 - Glutes, Chest & Abs

    Episode 3

    Equipment needed:
    Small hip band/booty band
    Barbell + barbell pad (optional)

    Superset 1: Glutes
    Banded Lateral Walks x20/way x2
    Banded Glute Bridge -10 second iso hold + 10 bridges x2

    Superset 2: Glutes
    DB or Barbell Hip Thrust x10
    DB Hip Thrust 3013 x10

    Superset 3: Chest

  • M4 At Home Day 4 - Shoulders & Triceps

    Episode 4

    Equipment Needed:
    Kettlebells (optional)
    Bench (optional)
    Giant Band/Pull Up Assist Band

    Superset 1: Shoulders
    Half Kneeling Arnold Press x10
    Single Arm Overhead Press x10 to Waiters Walk x20 steps/side

    Superset 2: Shoulders
    Front Raise x10
    Bent Over Single Arm Rear Delt Raise x10/arm...