What is LIFTING at Home?
LIFTING at Home is designed for women who want to incorporate strength and weight training into their routine, with the convenience of being able to work out from home.
The program focuses on bringing you a variety of different training techniques to improve movement technique, increase and/or maintain muscle while improving core strength and stability.
LIFTING at Home is perfect for those interested in beginning a weight training style, however, are limited to working out from home with minimal equipment. The program will also suit anyone completing BUILD, and is looking for convenient at-home alternatives to maintain their strength when they don't have access to the gym.
How does LIFTING at Home Work?
Staying consistent with BUILD, LIFTING at Home continues to incorporate weight lifting into this program to increase/maintain strength and stability, however utilising less equipment to allow the ability to complete the program from the convenience of your own home.
Lifting at Home is a 26-week training program, containing 4 foundational weeks to suit all experience levels. Each workout can take between 30-40 minutes.
Each week you will be provided with the following suggested goals:
Beginner
- 3 x resistance
- 1 x cardio
- 1 x rest and 1 x rehabilitation
1.0 Weeks 1-6
- 3 resistance (1 upper body, 1 lower body, 1 full body)
- 1 x optional barbell resistance
- 1 x cardio
- 1 x rest and 1 x rehabilitation
2.0 Weeks 7-15
- 4 x resistance (2 x upper body, 2 lower body)
- 1 x optional Glutes Burn resistance
- 1 x cardio
- 1 x rest and 1 x rehabilitation
3.0 Weeks 16-21
- 4 x resistance (2 x upper body, 2 lower body)
- 1 x optional Glutes Burn resistance
- 1 x cardio
- 1 x rest and 1 x rehabilitation
What do the workouts involve?
The workouts found in LIFTING at Home incorporate circuits, supersets and trisets to add volume to each training session. Primary sets contain larger compound movements while the secondary sets include similar muscle groups to increase muscle fatigue.
In LIFTING at Home 1.0, upper body, lower body and full body resistance sessions will finish with specific core targeting exercises to improve core strength and stability. In 2.0, a burnout is introduced to each resistance session to increase muscle fatigue.
For an added challenge, LIFTING at Home 2.0 sees an increase in the number of exercises within each workout.
What Equipment do I need?
LIFTING at Home uses some key pieces of home gym equipment to help you increase your strength, including:
LIFTING at Home 1.0
- Dumbbells
- Kettlebell
- Resistance Band
- Chair/bench
- Barbell (Optional barbell workout)
- Squat Rack (Optional barbell workout)
LIFTING at Home 2.0
- Same as above
- Barbell
LIFTING at Home 3.0
- Same as 1.0 & 2.0
- Bench
The equipment for LIFTING at Home has been kept as minimal as possible, to ensure accessibility and ease. All equipment can be easily substituted by using the exercise substitutions feature.
If I don't have access to the equipment, what can I use instead?
LIFTING at Home is specific to weight training, and having these key pieces of home gym equipment will be crucial to providing resistance and weight training to your body.
Some pieces of equipment do not have an exact equivalent, but we do have some suggestions of suitable substitutes you could incorporate into your workout:
- Resistance band - You can omit the resistance band altogether and use bodyweight if necessary.
- Kettlebell - One dumbbell (5-15kg) can be used instead.
- Barbell - 1 or 2 heavy dumbbell/s or kettlebell.
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