Lift At Home
10 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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Build Your Program: Month 8 - At Home (PDF)
1.46 MB
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39:52Episode 1
M8 At Home Day 1 - Legs
Episode 1
Tempo For All Lifts: 3020, 45 seconds rest after each set, 20 seconds after calf sets
Goblet or Double KB Squat 10
DB RDL 10
Weighted Step Up 10/leg
DB Leg Curl 10
Split Squats 10/leg
Single Leg Deadlift 10/leg
Standing Calf Raise holding DB 10
Standing Calf Raise toes in, holding DB 10
Standing ... -
39:02Episode 2
M8 At Home Day 2 - Back & Biceps
Episode 2
45 seconds rest after each set
Band Single Arm Lat Pull Ins 10
DB Reverse Fly 10
DB Bench Pullovers 10
Band Seated Upper Back Row 10
DB Bent Over Row 10/arm
Bilateral DB Bent Over Row 10
Hammer Curl 10
45-Degree Curl 10
Supinating Biceps Curl 10 -
35:40Episode 3
M8 At Home Day 3 - Glutes, Chest & Abs
Episode 3
45 seconds rest after each set, 30 after ab sets
Weighted Walking Lunge 20
DB or Barbell RDL 10
DB (or Barbell) Glute Bridge 10
Flat DB Bench Press 10
Incline DB Bench Press 10
Decline DB Bench Press 10
V Crunch 10
Elbows to Knees Crunch 10
Elbows to Knees Crossover Crunch 10/side -
30:21Episode 4
M8 At Home Day 4 - Shoulders & Triceps
Episode 4
45 seconds rest after each set, 30 after ab sets
Weighted Walking Lunge 20
DB or Barbell RDL 10
DB (or Barbell) Glute Bridge 10
Flat DB Bench Press 10
Incline DB Bench Press 10
Decline DB Bench Press 10
V Crunch 10
Elbows to Knees Crunch 10
Elbows to Knees Crossover Crunch 10/side
