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 6 - At Home (PDF)
700 KB
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32:08Episode 1
M6 At Home Day 1- Legs
Episode 1
DB Romanian Deadlift (or Barbell Deadlift)
Goblet Pause Squats
Single Leg Deadlift. SUBSTITUTE: Staggered Stance DB Romanian Deadlift 8, 6, 4
Bulgarian Split Squat SUBSTITUTE: DB Sumo Squat 8, 6, 4
SL DB Calf Raise -
32:46Episode 2
M6 At Home Day 2 - Back & Biceps
Episode 2
Bent Over Bilateral DB Row
Band Lat Pulldowns
Band Seated Rows
Supinating DB Curls
DB Curls
Hammer Curls -
38:50Episode 3
M6 At Home Day 3 - Glutes, Chest & Abs
Episode 3
Explosive DB Hip Thrusts
DB Lunge. SUBSTITUTE: Deep 1 1/4 Banded Goblet Squats 8, 6, 4
DB Bench Press
Incline DB Bench Press
Quick Reach Crunches
Toe Touch Sit Ups -
29:41Episode 4
M6 At Home Day 4 - Shoulders & Triceps
Episode 4
Barbell or DB Push Press 8, 6, 4- heavier each set
Seated KB Arnold Press 8, 6, 4- arm/heavier each set
DB Shrug 8,6,4- heavier each set
Triceps Rolling Floor Extensions 8, 6, 4- heavier each set
Weighted Bench Dips- 8, 6, 4- heavier each set
Triangle Push Ups to Failure- 1 set
