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Sarah HerseSarah Herse
/The Home Athlete

The Home Athlete

4 weeks

Welcome to the Home Athlete! This program is designed for those of you who like quick, high intensity, functional workouts that will also build & sculpt your body from the comfort of your own home. I designed all the workout... more

Home Workouts
Dumbbell
Bodyweight
Crossfit
Athletic
Sculpt

Workouts (20)


FAQ

What are the goals of this program?
This program is designed to make you stronger, faster, leaner & more athletic. The movements will make you feel explosive/powerful but also will help you build a more defined physique from the comfort of your home with minimal equipment.
What do I need to participate?
You will need access to dumbbells (ideally a light, medium & heavy weight) and a mat. I occasionally include bands but make suggestions for substitutions. I don't include any running or anything that requires outdoor access so that the workouts can be accessible to everyone!
Who are these workouts for (skill-level)?
This program is intermediate level and is ideally for those with experience lifting & using dumbbells. The movements are a little more advanced than my "Hot at Home" program but can easily be learned!
What’s the program schedule?
The workouts are designed to be done 5x/week with two rest days. I programmed 2 upper body days, 2 lower body days and 1 full body day each week so that we hit all the muscle groups. You can take the rest days whenever you like, but I would recommend Thursday and Sunday if that works with your schedule. Some of the circuits I program are fairly high intensity so you will be getting some cardio in but you are welcome to add in some additional steady state cardio on top of the workouts if you want to target extra fat loss. If you need suggestions for cardio, feel free to send me a message!
How to get the best results?
-Choose weights that challenge you but still allow you to execute with proper form -As you get stronger, make sure you're increasing the weights that you use on each exercise - Get proper sleep (7-9 hours) - Have a dedicated nutrition regimen (get my nutrition guide in “Insights” section of the app) - Make sure to use active and full rest days to allow muscles to recover

FAQ

What are the goals of this program?
This program is designed to make you stronger, faster, leaner & more athletic. The movements will make you feel explosive/powerful but also will help you build a more defined physique from the comfort of your home with minimal equipment.
What do I need to participate?
You will need access to dumbbells (ideally a light, medium & heavy weight) and a mat. I occasionally include bands but make suggestions for substitutions. I don't include any running or anything that requires outdoor access so that the workouts can be accessible to everyone!
Who are these workouts for (skill-level)?
This program is intermediate level and is ideally for those with experience lifting & using dumbbells. The movements are a little more advanced than my "Hot at Home" program but can easily be learned!
What’s the program schedule?
The workouts are designed to be done 5x/week with two rest days. I programmed 2 upper body days, 2 lower body days and 1 full body day each week so that we hit all the muscle groups. You can take the rest days whenever you like, but I would recommend Thursday and Sunday if that works with your schedule. Some of the circuits I program are fairly high intensity so you will be getting some cardio in but you are welcome to add in some additional steady state cardio on top of the workouts if you want to target extra fat loss. If you need suggestions for cardio, feel free to send me a message!
How to get the best results?
-Choose weights that challenge you but still allow you to execute with proper form -As you get stronger, make sure you're increasing the weights that you use on each exercise - Get proper sleep (7-9 hours) - Have a dedicated nutrition regimen (get my nutrition guide in “Insights” section of the app) - Make sure to use active and full rest days to allow muscles to recover