Lift At Home

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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Lift At Home
  • Quick Reference Guide & Progress Tracker: Month 6 - At Home (PDF)

    700 KB

  • 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

  • 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

  • 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

  • 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