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40 Min Total Body Workout with Weights


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This total body workout with weights will help you to improve strength and build lean muscle mass. You’ll need a pair of dumbbells and then either a chair, bench, or box. You may also want to have two pairs of dumbbells available, so that you may switch between heavier and lighter dumbbells when needed.

Warm Up
Alternating Thumb Ups
Hamstring Circle Swings
March in Place + External Rotation / Arm Crossover

40 Min Total Body Workout with Weights

A1: Squat + Curl x 12
A2: Bent Over Row with Twist (Pronate to Supinated) x 12
B1: Bulgarian Hip Hinge / Kickstand Deadlift x 8 each leg
B2: Bench Dips / Knees Bent x 12
C1: High Plank + Triceps Kickback / from Knees x 8 each
C2: Reverse Lunge with Pause / Split Squat x 8 each leg
D1: Dumbbell Reverse Fly x 12
D2: Hollow Body Dumbbell Fly / Knees Bent x 12
E1: Reverse Curl, Press, Negative Front Raise x 12
E2: Hip Up + Pullover x 12
F1: 1 ¼ Sumo Deadlift x 12
F2: Dumbbell Toe Touch Crunches x 30 seconds

Cool Down
Chest Opener
Upright Row + External Rotation
Seated Reach + Scarecrow