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 5 - At Home (PDF)
780 KB
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39:18Episode 1
M5 At Home Day 1- Legs
Episode 1
DROPSET 1
Bulgarian SS 10, 5, 5/leg. SUBSTITUTE: Banded Goblet Squat 10,5,5DROPSET 2
DB RDL 10, 5, 5DROPSET 3
DB or BB Hip Thrust 10, 5, 5DROPSET 4
SL Calf Raise w/DBs 10, 5, 5/leg -
35:15Episode 2
M5 At Home Day 2 - Back & Biceps
Episode 2
DROPSET 1
Bent Over DB Row 10, 5, 5/arm
DROPSET 2
DB Pullover 10, 5, 5
DROPSET 3
Supinating Seated Incline Biceps Curls 10, 5, 5
DROPSET 4
Seated Incline Hammer Curls 10, 5, 5 -
56:19Episode 3
M5 At Home Day 3 - Glutes, Chest & Abs
Episode 3
DROPSET 1
Weighted Step Ups 10,5,5/leg. SUBSTITUTE: Banded Deep Goblet Squat 10,5,5DROPSET 2
Reverse Lunge off Step 10,5,5/leg. SUBSTITUTE: DB Romanian Deadlift 10,5,5DROPSET 3
DB Bench Press 10,5,5DROPSET 4
Incline DB Bench Press 10,5,5DROPSET 5
Russian Twist with DB 10,5,5DROPSET 6
D... -
42:45Episode 4
M5 At Home Day 4 - Shoulders & Triceps
Episode 4
DROPSET 1
Lateral Raise 10, 5, 5
DROPSET 2
Front Raise 10, 5, 5
DROPSET 3
Bent Over Rear Delt DB Row 10, 5, 5
DROPSET 4
Seated 2 DB Overhead Triceps Extension 10, 5, 5
DROPSET 5
Triceps Kickbacks 10, 5, 5
DROPSET 6
Triceps Pushup to failure
