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 2.0: Intermediate

• Continue developing strength and work capacity.
• Introduce tempo to solidify better movement patterns.
• Incorporate compound movements for added neuromuscular challenge and energy output.

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