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 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
