Ashley Borden Fitness & Lifestyle

Hot at Home 4.0: In Home 12 Week Training Program (Advanced)


Hot at Home is a four-part training series that builds on itself to help you become the best athlete you can be all from home with limited equipment. There are no outside components.  It is all done indoor. Each series is 12 weeks with 3 hour long workouts per week.

Hot at Home 4.0: Advanced

  • Continue to diversify workout structures.
  • Add increased complexity to movements for stronger core with unilateral movements/asymmetric weight load (shoulder/overhead height).
  • Vary workout volume and push lactic threshold.

Bundle all 4 Hot at Home Programs:

Hot at Home 1.0 Beginner 
Hot at Home 2.0 Intermediate
Hot at Home 3.0 Advanced
Hot at Home 4.0 Advanced

Equipment needed:

  • Flat bench
  • 3 sets of dumbbells:
    Light: women (3-5 lbs); men (5-8 lbs)
    Medium: women (8-12 lbs); men (15-20 lbs)
    Heavy: women (20-25 lbs); men (30-45 lbs)
  • Full length foam roller

*Individual specifics for individual pages*

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