Intermediate Difficulty with Advanced Modifications provided

Grab your kettlebells and get ready for a full-body workout designed to burn fat and build lean muscle at the same time. We recommend having a few different kettlebell weights available so you can adjust the resistance based on the exercise and muscle group being trained. This workout follows a HIIT format with 45 seconds of work and 15 seconds of rest. Best of all, it’s a no-repeat routine, so you’ll perform each movement just once. Let’s get after it!

Warm up
Straight Leg Kick and Twist
Quadruped T-Rotation to Thread the Needle
Quadruped Wrist Stretch
Kneeling Hip Flexor to Scarecrow Stretch

Full Body Kettlebell Workout

Narrow Halo Squat
Kettlebell Figure 8’s
Staggered KB Row
Deadhang to Zombie Squat
KB Drag Curl
Lateral Swing
Iso Hip Up Chest Press
Iso Hip Up Pullover
Kickstand RDL
Uppercuts
Catch Clean
SA Overhead March
Overhead Triceps Ext
Goblet Duck Walk

Cool Down
Standing Quad Stretch
Bent Arm Wall Chest Stretch
Downward Dog to Cobra to Child’s Pose

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle from home with this fast-paced, no-repeat weight training workout. The constantly changing exercises and steady intensity will keep you challenged while helping you maximize every minute. For this 60 min full-body dumbbell workout, it’s helpful to have a few different weight options nearby so you can adjust the resistance for each movement. A bench, chair, or box may also be useful for certain exercises, but they’re completely optional. Ready to get moving? Let’s begin!

Warm up
Kneeling T-Rotation + Shoulder Counter
Dynamic Knee Hug + Quad Stretch
Wrist Waterfall

60 Min Full Body Dumbbell Workout

SA Staggered DB High Pull x 10 each
DB Squat + Press x 12
Reverse Curl x 12
Straight Arm Overhead Front Raise x 12
Reverse Lunge + Twist x 16
DB Crusher Row x 12
Iso-90 Push Up Hold / from Incline 3×15 sec
DB Good Morning x12
Iso-90 Row Hold 3×15 sec
Seesaw DB Narrow Chest Press x 12
DB Hip Up x 15
Hollow Body Rockers / Knees Bent x 60 sec
DB One Leg Calf Raise x 30
Chimera Squat x 16
DB Sumo Deadlift x 12
High Plank Row / Incline x 12 each
Push Up + Shoulder Taps / Incline x 12
DB Lateral Lunge + SA Press / Lateral Step x 8 each
1:3 Tempo Hammer Curl x 12
SA Suitcase March x 60 sec
Lying Alternating DB Fly x 12
Glute Bridge Walkout x 60 sec
DB Elbow Out Ext. x 12
DB Straight Arm Reverse Fly x 12
Goblet Staggered Squat / Goblet Squat x 16
Single Leg RDL / Kickstand x 10 each
DB Thumb Up Lateral Raise x 12
DB Thruster x 12

Cool Down
Lying Figure Four
Lying Knee Hug
Toe Touch + Chest Opener

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Beginner Difficulty with Intermediate Modifications provided

This 30 minute low impact HIIT workout is a great choice for beginners who want to build strength, improve fitness, and burn fat. Every exercise is performed standing with no jumping, making it a joint-friendly option. You’ll only need a pair of dumbbells, and a chair or bench can be used for a few optional modifications. With a no-repeat format and a variety of movements throughout, this workout keeps things fresh from start to finish. Let’s get moving!

Warm up
Good Morning + Hands Behind Head Chest Opener
Alternating Goal Posts
Step Back + Reach

Low Impact HIIT Workout

DB Curl + Knee Drive / March
DB Lateral Lunge / Modified Depth
DB Svend Press
DB Overhead Butt Kicks / No DB
Seesaw Row
Reverse Lunge + SA Front Raise / Supported
DB Halo + Step Tap
Iso-Sumo Squat + Alternating Heel Lift
DB RDL + Reverse Fly
DB Push Press
Single Leg Knee Lifts
DB Triceps Kickback
Low Impact Seal Jack
Incline Pushup + Mountain Climber / from Wall
Side Leg Raise + Lateral Raise / Supported
High Knee March + Arm Swing
DB Thruster / ¼ Thruster

Cool Down
Wide Standing Floor Touch
Standing Quad Stretch
Bent Arm Wall Chest Stretch

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Intermediate Difficulty with Advanced Modifications provided

Let’s focus on your core! This 12-minute ab workout at home is designed to strengthen and tone your midsection with plenty of modifications and variations along the way. You can add a dumbbell to increase the challenge or just use your bodyweight without equipment. Choose the option that works best for your fitness level and let’s get to work!

Abs Workout at Home

Bear Plank Shoulder Taps / from Knees
Crossover Crunch / Knees Bent
Marching Glute Bridge Hold / Feet Flat
Low Plank Hip Drops / from Knees
Russian Twist w/ DB / No DB
Bent-Knee Windshield Wipers / Adjust ROM
Side-Lying Oblique Crunch / Knees Down
Overhead DB Hold with March / No Weight

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Intermediate Difficulty with Advanced Modifications provided

Build total-body strength and lean muscle from the comfort of home with this effective strength training workout. We’ll use supersets to keep the pace up and maximize your results in minimal time. All you need is a pair of dumbbells, and having a few different weight options nearby will help you customize the resistance for each movement. Let’s begin!

Warm up
Hamstring Sweep
Standing Figure Fours
Half-Kneeling Scarecrow + Rotation

Strength Training at Home

A1: SA Staggered DB Row x 12
A2: Fiend Squats x 6 each
B1: Hollow Body Chest Press / Knees Bent x 12
B2: Side Plank Leg Raise / from Knee x 10
C1: Kickstand RDL x 8 each
C2: Crossbody Curl x 12 each
C3: Alt Iso Front Raise x 10 each

Cool Down
V-Sit 3 Position Stretch
Lying Overhead Shoulder Extension
Waterfall Wrist Stretch

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Beginner Difficulty with Low Impact Modifications Provided

Kick things off with this 20-minute full-body workout designed for beginners and adults over 50. This session includes all new movements with no repeats, keeping things fresh from start to finish. All you need is a pair of dumbbells to follow along at home. A chair, bench, or box can be used for a few optional modifications, but they’re not required. Let’s build strength safely and confidently, right where you are!

Warm up
Hamstring Sweep
Overhead Squat

Full Body Beginner Workout

DB Staggered SA Row x 12
DB Sumo DL x 12
Narrow Push Up Incline / Wall x 12
Bird Dogs x 60 sec
Dead Bug x 60 sec
DB Face Pull x 12
Pause Reverse Lunge / Chair Supported x 16
SA Push Press x 12
Crossbody Curl x 16
Standing Side Leg Raise / Chair Supported x 12 each

Cool Down
V-Sit Reach
90-90 Hip Stretch
Floor Angel

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Intermediate Difficulty with Advanced Modifications provided

Build strength while burning fat with this fast-paced, no-repeat strength training workout. This full-body dumbbell routine keeps things fresh with new exercises throughout, helping you stay challenged from start to finish. Keep a few different weights nearby so you can adjust the resistance for each movement. A bench, chair, or box may be helpful for some exercises, but it’s completely optional. Ready to get started? Let’s go!

Warm up
Multi-Planar Lunge + Kneeling Hip Flexor to Overhead

Full Body Strength Workout

DB Front Loaded Heel Elevated Squat / Flat x 12
SA Staggered DB Row x 12 each
DB Uppercut Press x 12
RDL + Shrug x 12
DB Cossack Squat / Lateral Squat x 16
DB Chest Press from Floor / from Bench x 12
DB Tate Press from Floor / Bench x 12
Wall Sit x 60 sec
DB Drag Curl x 12
DB Suitcase March x 60 sec
Bear Plank DB Drag / from Knees x 60 sec
Reverse Lunge + Twist / Stepback x 12
Rear Delt Row x 12
3:1 Tempo DB Side Raise x 12
DB Sumo DL Pulse / No DB x 20

Cool Down
90-90 Hip Stretch
Page Turner
Side Lying Quad Stretch

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Intermediate Difficulty with Advanced Modifications provided

Work out alongside Coach Kozak and Claudia in this 15-minute at-home shoulder workout using dumbbells. This routine is designed to build strength and develop lean muscle in your shoulders. Be sure to have both lighter and heavier dumbbells available so you can adjust the resistance for each exercise. Let’s begin!

Warm up
Shoulder Box
Bent Arm Chest Open and Close
Overhead Extension to Scarecrow

Dumbbell Shoulder Workout

A1: 45 Degree Shoulder Press x 10
A2: Duffin Row x 12
B1: Wall Supported One Arm Raise x 10
B2: 3:1 Tempo Neutral Press x 10

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle right with this weight training at home workout. We’ll use supersets to keep the intensity up and make every minute count. All you need is a set of dumbbells, and having a few weight options nearby will help you adjust for each exercise. A chair, bench, or box may be useful for some movements, but they’re completely optional. Let’s get started!

Warm up
Lateral Shift Squat
Stepback + Rotation
Toe Touch to Chest Opener

Weight Training at Home

A1: DB Goblet Lateral Lunge / Adjust Depth x 8 each
A2: DB Cleans x 12
B1: Suitcase Squat x 10
B2: DB Chest Press from Bench / Floor x 10
C1: Straight Arm Front Raise Overhead / Parallel x 12
C2: Sumo RDL x 10
D1: DB Overhead Triceps Extension x 12
D2: Concentration Curl Seated / Standing x 12
D3: Dead Bug / Knees Bent x 60 sec

Cool Down
Standing Quad Stretch
Downward Dog to Child’s Post to Cobra

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Low Impact Difficulty

HASfit’s sciatica relief routine is built to resemble the type of exercises you’d receive in a professional physical therapy setting, targeting sciatic nerve pain often associated with piriformis syndrome. For best results, aim to complete this routine 2–4 times per week over the next 12–16 weeks. While that may sound like a commitment, it’s a worthwhile alternative to surgery, which can involve a year of recovery and significant cost. No special equipment is needed, just an optional exercise mat for comfort.

Sciatica Pain Relief Exercises

Standing Supported Back Extension x 10 (3 sec hold)
Cat Cow x 30 sec
Supine Pelvic Tilt x 45 sec
Figure Four x 30 sec
Supine Hip Internal Rotation x 30 sec
Single Knee to Chest x 30 sec each
Supine Sciatic Nerve Glide x 20 sec each
Hip Up + Iso-Hold x 30 sec
Dead Bug March x 30 sec
Reverse Clamshell x 20 sec each

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