Lift At Home

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

Subscribe Share
Lift At Home

4 Episodes

  • Quick Reference Guide & Progress Tracker: Month 7 - At Home (PDF)
    Quick Reference Guide & Progress Tracker: Month 7 - At Home (PDF)
    748 KB

    Quick Reference Guide & Progress Tracker: Month 7 - At Home (PDF)

    748 KB

  • M7 At Home Day 1 - Legs
    30:59
    M7 At Home Day 1 - Legs
    Episode 1

    M7 At Home Day 1 - Legs

    Episode 1

    SUPERSET 1
    Weighted Walking Lunge 10/leg. SUB: Single KB Front Squat x10/side
    Weighted Split Squat 10/leg. SUB: DB Sumo Squat x10

    SUPERSET 2
    Staggered RDL 10/leg
    KB Swing 10

    SUPERSET 3
    Goblet Squat 10
    Jump Squat x10. SUB: Bodyweight Squat x10

    SUPERSET 4
    Calf Press on Box x10 straight, x10 toes...

  • M7 At Home Day 2 - Back & Biceps
    29:58
    M7 At Home Day 2 - Back & Biceps
    Episode 2

    M7 At Home Day 2 - Back & Biceps

    Episode 2

    SUPERSET 1
    Chest Supported DB row 10
    Incline DB T Raises 10
    SUPERSET 2
    Single Arm DB Row 10/arm
    Bent Over Band X Rows with 3 second hold 10
    SUPERSET 3
    Incline 45 degree curls 10
    Incline Hammer curls 10
    SUPERSET 4
    Biceps 21s
    Biceps Band Burnouts to failure

  • M7 At Home Day 3 - Glutes, Chest & Abs
    59:39
    M7 At Home Day 3 - Glutes, Chest & Abs
    Episode 3

    M7 At Home Day 3 - Glutes, Chest & Abs

    Episode 3

    SUPERSET 1
    Banded Lateral Walks 20/way x2
    Banded Glute Bridge 10 second hold + 10 x2
    SUPERSET 2
    Deep Goblet Pause Squats 10
    DB RDL 10
    SUPERSET 3
    Band One-Arm Crossover 10/arm
    Band One-Arm Fly 10/arm
    SUPERSET 4
    DB Press 4040 10
    DB Fly 4040 10
    SUPERSET 5
    Swiss Ball Reverse Crunch 10
    Swiss Ball Crun...

  • M7 At the Gym Day 4 - Shoulders & Triceps
    28:45
    M7 At the Gym Day 4 - Shoulders & Triceps
    Episode 4

    M7 At the Gym Day 4 - Shoulders & Triceps

    Episode 4

    SUPERSET 1
    DB Overhead Press 3030 10
    Seated Incline Front Raise 3030 10
    SUPERSET 2
    DB Upright Row 10
    Bent Over DB Rear Delt Row 10
    SUPERSET 3
    Single Arm Band Triceps Crossover 10/arm
    Triceps Band Rope Pushdown 10
    SUPERSET 4
    Bench Dips 10
    Triceps Pushup 10

×