The Home Athlete
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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 workouts to be done with dumbbells & a mat and to be completed in ~30 minutes.
The movements are made to make you feel stronger, faster, leaner and more athletic. I also include a lot of bodybuilding-style elements to ensure that you’re still building a beautiful physique. Some of the exercises are a little more advanced than my “Hot at Home” program so if this is too hard, I recommend trying that program first.
I had a lot of fun trying & testing these workouts, but I always like to hear which ones you like or what else you would like to see. Keep me posted on your feedback!
Home Workouts, Dumbbell, Bodyweight, Crossfit
4 weeks program
Home Workouts, Dumbbell, Bodyweight, Crossfit
4 weeks program
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Sarah Herse
Online personal trainer
I am a lover of all things fitness. As a pro bodybuilder, powerlifter & Crossfitter, I don’t believe you have to chose between strength & aesthetics. I believe you can lift heavy, feel strong, and look hot while doing it.
Before I discovered the magic of lifting, I wasted a lot of years trying different fitness classes & never got results. Once I truly gave in to the power of lifting, I fell in love. I not only fell in love with what my body looked like, but also what it could do.
Frequently asked questions
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
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