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

4 Episodes

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

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

    762 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

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