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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Quick Reference Guide & Progress Tracker: Month 4 - At Home (PDF)
840 KB
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37:43Episode 1
M4 At Home Day 1 - Legs
Episode 1
Equipment needed:
Dumbbells
Bench/StepSuperset 1: Quads, Hams, Glutes
Goblet Squat x10
DB RDL x10Superset 2: Quads, Hams, Glutes
Bulgarian Split Squat x10. SUBSTITUTE: DB Sumo Squat x10
Single Leg Deadlift x10. SUBSTITUTE: Staggered Stance RDL x10/legSuperset 3: Quads, Hams, Glutes
Step U... -
31:10Episode 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/StepSuperset 1: Back
Superman x10 seconds
Giant Band Single Arm Row x10/sideSuperset 2: Back
Bent Over DB Rows x10/arm
Band Face Pulls x10Superset 3: Biceps
DB Biceps Curls x10
Hammer Curls x10S...
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52:41Episode 3
M4 At Home Day 3 - Glutes, Chest & Abs
Episode 3
Equipment needed:
Small hip band/booty band
Dumbbells
Barbell + barbell pad (optional)
Bench/stepSuperset 1: Glutes
Banded Lateral Walks x20/way x2
Banded Glute Bridge -10 second iso hold + 10 bridges x2Superset 2: Glutes
DB or Barbell Hip Thrust x10
DB Hip Thrust 3013 x10Superset 3: Chest
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37:47Episode 4
M4 At Home Day 4 - Shoulders & Triceps
Episode 4
Equipment Needed:
Dumbbells
Kettlebells (optional)
Bench (optional)
Giant Band/Pull Up Assist BandSuperset 1: Shoulders
Half Kneeling Arnold Press x10
Single Arm Overhead Press x10 to Waiters Walk x20 steps/sideSuperset 2: Shoulders
Front Raise x10
Bent Over Single Arm Rear Delt Raise x10/arm...