Hot at Home is a four-part training series that builds on itself to help you become the best athlete possible in your own home. Each series lasts 12 weeks and includes three one-hour workouts per week. The workouts are designed to be done indoors with limited equipment. There are no outside components.  

Hot at Home 1.0: Beginner

• Simple enough for beginners, challenging enough for the experienced 
• Establish a foundation of movement patterns and requisite strength
• Begin building aerobic and work capacity
• Develop true core strength in three four-week cycles: weeks 1-4 core isolation, weeks 5-8 core stabilization, weeks 9-12 core integration

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

Hot at Home 3.0: Advanced

• Diversify workout structures
• Introduce MetCons with varying time domains and more dynamic structures
• Add complexity to movement patterns with unilateral and asymmetric weight loading (shoulder and waist height)

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.

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