Staying consistent with BUILD, Steph continues to incorporate weight lifting into the program to increase/maintain strength and stability, however utilising less equipment to ensure the program is accessible from home. 

Lifting at Home is a 19-week training program, containing 4 foundational weeks to suit all experience levels. Each workout will take between 30-40 minutes.

Foundations: Weeks 1-4

LIFTING at Home 1.0: Weeks 1-6

LIFTING at Home 2.0: Weeks 7-15

Each week you will receive:

Beginner

• 3 x resistance
• 1 x cardio
• 1 x rest and 1 x rehabilitation 

1.0, weeks 1-6

• 3 x 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

• 3 x resistance (2 x upper body, 2 lower body)
• 1 x optional Glutes & Abs 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.

If you want to get started with LIFTING at Home, Steph has a great article on her blog 'Want to Lift Heavy? Here's How too Get Started.'