Free LIFTING At Home Workout With Stephanie Sanzo
For those who are new to strength training and want to try it out at home, Stephanie Sanzo's LIFTING at Home program will guide you through each workout.
This strength training at home program is also suitable for anyone who is experienced with weight training and looking for a flexible training option — for example, if you're following BUILD but you want to workout outside of the gym.
LIFTING at Home is designed to introduce you to the key movement patterns of weight lifting. You can use this program to begin your weight lifting journey, starting with the four foundational weeks. If you regularly do strength training in a gym environment, LIFTING at Home can give you an option to maintain your muscle strength with at-home workouts.
The workouts focus on the different areas of your body, to increase your muscle mass and improve performance in functional movements. Each workout ends with a core superset to improve strength and stability, setting you up strong for all your other activities.
This workout from the first week of LIFTING at Home will give you a taste of what to expect in the program.
Build your strength with this full-body workout
To do this LIFTING at Home workout, you’ll need to have access to some home gym equipment — a pair of dumbbells, a kettlebell and a resistance band. The resistance workouts in LIFTING at Home range from 30-40 minutes.
If you only have one set of dumbbells, you can use them in place of a kettlebell, and use household items like cans of food if you need to vary the weight.
Make sure to focus on your technique, rather than how fast you can get through each exercise — if you’re signed up to Sweat, you can check your form by tapping over each exercise.
1. Goblet Reverse Lunge
20 REPS 10 Per Side
2. Single-Leg Glute Bridge
40 REPS 20 Per Side
1. Squat Thruster
2. Bent-Over Row
1. Goblet Squat
2. Single-Arm Clean & Press
20 REPS 10 Per Side
1. X Crunch
2. Four-Point Arm & Leg Extension
Start lifting from the comfort of your home
Adding strength training into your workout schedule can improve your performance in many other activities. As you progress through the program, you can use variable resistance to increase the intensity of your workouts.
LIFTING at Home is a progressive program designed to help you to reach your fitness goals, from home.
When you do strength training, whether at home or in the gym, make sure that you are fueling your workouts with healthy food. Try these tips to help your muscles to recover quickly and become stronger, and remember that your rest days are important too!
Have you tried LIFTING at Home yet? Let us know in the comments!
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.