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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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
