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

4 Episodes

  • Quick Reference Guide & Progress Tracker: Month 4 - At Home (PDF)
    Quick Reference Guide & Progress Tracker: Month 4 - At Home (PDF)
    788 KB

    Quick Reference Guide & Progress Tracker: Month 4 - At Home (PDF)

    788 KB

  • M4 At Home Day 1 - Legs
    37:43
    M4 At Home Day 1 - Legs
    Episode 1

    M4 At Home Day 1 - Legs

    Episode 1

    Equipment needed:
    Dumbbells
    Bench/Step

    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
    31:10
    M4 At Home Day 2 - Back & Biceps
    Episode 2

    M4 At Home Day 2 - Back & Biceps

    Episode 2

    Equipment needed:
    Giant Band (pull up assist band)
    Something to anchor band on
    Dumbbells
    Bench/Step

    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

    S...

  • M4 At Home Day 3 - Glutes, Chest & Abs
    52:41
    M4 At Home Day 3 - Glutes, Chest & Abs
    Episode 3

    M4 At Home Day 3 - Glutes, Chest & Abs

    Episode 3

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

    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
    37:47
    M4 At Home Day 4 - Shoulders & Triceps
    Episode 4

    M4 At Home Day 4 - Shoulders & Triceps

    Episode 4

    Equipment Needed:
    Dumbbells
    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...

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