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Free LIFTING At Home Workout With Stephanie Sanzo

SWEAT sweat.com

Free LIFTING At Home Workout With Stephanie Sanzo
LIFTING At Home 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. 

Before every workout, make sure you warm up first with cardio or dynamic movement, and get a playlist together that will motivate you.

Superset 1 2 Exercises / 3 Laps

1. Goblet Reverse Lunge

20 REPS 10 Per Side


2. Single-Leg Glute Bridge

40 REPS 20 Per Side


Superset 2 2 Exercises / 3 Laps

1. Squat Thruster

10 REPS


2. Bent-Over Row

20 REPS


Superset 3 2 Exercises / 3 Laps

1. Goblet Squat

10 REPS


2. Single-Arm Clean & Press

20 REPS 10 Per Side


Superset 4 2 Exercises / 3 Laps

1. X Crunch

60 SECS


2. Four-Point Arm & Leg Extension

60 SECS


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!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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