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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Intermediate Difficulty with Advanced Modifications provided

Looking for a strength workout that delivers results without taking up a lot of time? This full-body dumbbell workout uses complexes to challenge your body and help you get more out of every set. Keep a few pairs of dumbbells nearby so you can adjust the resistance as needed. A bench, chair, or box can be used for a few optional movements, but it’s not required. With no repeat exercises, you’ll perform each move just once, so make it count. Let’s get started!

Warm up
Overhead Deep Squat to Scarecrow
Straight Leg Kick and Twist
Bird Dogs

Full Body Dumbbell Workout

Forward and Back Lunge + Curl x 10 each leg
Arnold Press x 12
DB Clean x 12
Kickstand Goblet Squat x 8 each
DB Chest Press from Floor / Bench x 12
DB Triceps Ext from Floor / Bench x 15
DB Long Crunch from Floor / Bench x 45 sec
Pendlay March x 45 sec

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

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Low Impact Difficulty with Seated Modifications

Strength training is one of the best ways to stay healthy and strong as you get older. This at-home workout is designed for seniors and requires just a pair of dumbbells and a chair. You’ll have the option to perform each exercise either standing or seated based on your comfort level. Together, we’ll focus on building lean muscle, supporting bone health, increasing strength, and improving everyday functional movement. Let’s get started!

Warm up
Arm Crossover + March
Hamstring Sweep

Strength Training for Seniors

Seesaw Row x 12
DB Wide Chair Squat / Chair Get Up x 12
Thumbs Up Lateral Raise x 12
DB Chop x 45 sec
Reverse Lunge / Leg Ext x 10 each side
Hammer Curl + Press x 10
RDL + High Pull x 12
Side Leg Raise / Seated Adduction x 12 each
Low DB Chest Raise x 12
Ladder Climbs x 45 sec
Lying Dead Bug / Seated x 45 sec
Lying Hip Up / Seated x 12

Cool Down
Seated T-Rotation + Half Angel
Seated Quad Stretch
Seated One Leg Hamstring Stretch

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Intermediate Difficulty with Advanced Modifications provided

Build total-body power and lean muscle with this strength training at home routine. Supersets will keep the intensity high and help you get more done in less time. All you need is a set of dumbbells, and having a few weight options nearby will let you adjust for each movement. A chair, bench, or box may be useful for some exercises, but they’re completely optional. Let’s get started!

Warm up
Deep Squat to Hip Pry
Wall Lat Slides
Wall Angels

Strength Training at Home

A1: Split Stance High Pull x 10
A2: Chimera Squat x 12
B1: Twisting Chest Press / from Bench x 12
B2: Plank + Side Plank / from Knees x 60 sec
C1: Bear Crawl Push Up / from Incline x 10
C2: Triple Extension Sumo DL x 10
C3: DB Hang Cleans x 12
D1: DB Elbow Out Ext x 12
D2: Deep Split Squat x 8 each

Cool Down
Hip External / Internal Rotation
Lying Hamstring + Crossover Stretch
Lying Overhead Ext to Arm Circle

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Beginner Difficulty with Low Impact Modifications Provided

Jump into this 15 minute full body workout created especially for beginners and adults over 50. Today’s beginner workout features all unique movements with no repeats and is performed entirely standing. All you need is a pair of dumbbells to follow along at home. Let’s build strength safely and confidently, right where you are!

Warm up
Deep Squat + Rotation
Wall Angel

15 Min Beginner Workout

Bent Over Row with Twist x 12
One Arm Wall Push Up / Two Arms x 16
Suitcase DB Squat x 12
SA Staggered Knee Ups x 45 sec
DB Shrug + Calf Raise x 12
DB Good Morning x 12
Split Stance SA DB Shoulder Press x 12 each
Standing Triple Crunch x 30 sec
Zottman Curl x 15
Side Lunge / Adjust Depth x 8 each

Cool Down
Bent Arm Chest Opener
Wall Downward Dog
Standing Quad Stretch

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Intermediate Difficulty with Advanced Modifications provided

Increase your strength and develop lean muscle with this no-repeat weight training workout you can do right at home. The quick pace and constantly changing exercises keep the intensity high and help you make the most of every minute. Having a few different weights nearby will allow you to adjust the resistance for each movement of this dumbbell full body workout. A bench, chair, or box can also be helpful for some exercises, but it’s completely optional. Ready to begin? Let’s go!

Warm up
Arm Crossover / Overhead Ext. + Butt Kick
Glute Bridge March
Lying Hamstring Stretch

Dumbbell Full Body Workout

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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Intermediate Difficulty with Advanced Modifications provided

No equipment required, just bring your energy! This full-body cardio HIIT workout will help you torch calories, improve endurance, and build strength without using any weights. A chair, bench, or box can be helpful for a few optional moves, but it’s completely up to you. You’ll perform each exercise for 45 seconds, followed by 15 seconds of rest in this no-repeat format. Go all out with Coach Kozak for higher intensity, or follow Claudia for low-impact options. Let’s begin!

Warm up
March + Arm Circles
Standing Cat Cow
Deep Squat + T-Rotation

20 Min Cardio HIIT Workout

Reverse Lunge to Knee Drive / Step Back
Around the World Arm Swing + Squat Pulse
Jack Cross / Modified Step Jack
Low Plank Reach / From Incline
Skaters / Modified Skaters
Standing Woodchopper
Push Up + Reverse Fly / From Incline
90 Degree Squat Jumps / Squat Turns
Front Kick + Curl
Forward Hop + Shuffle Back / March Forward & Shuffle Back
Side Plank Rotation / From Knees or Incline
Low Squat Hooks / ¼ Squat Hooks
Standing Oblique Elbow to Knee
High Knees / Quick Feet

Cool Down
Standing Quad Stretch
Standing Hamstring Stretch
Shoulder Box + Reach

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Intermediate Difficulty with Advanced Modifications provided

Get stronger and build lean muscle right at home with this full body weight training session. We’ll use supersets to keep the intensity up and maximize your time. All you need is a set of dumbbells, and having a few different weights nearby will help you tailor the resistance for each movement. We’ll work together to improve strength and build lean muscle. Let’s get started!

Warm up
Standing I, T, Y Raises
Standing Hamstring Stretches
Multi-Planar Lunge

30 Min Full Body Strength Training

A1: DB Front Rack Reverse Lunge / Modify Depth x 8 each
A2: Bent-Over Curl x 12
B1: SA Kickstand RDL + Row x 8 each
B2: DB Shoulder Press x 12
C1: DB Narrow Press + Knee Raise / Feet Return x 12
C2: DB Hip Thrust / No DB x 15
C3: DB Pullover x 12
D1: Wall Sit x 60 sec
D2: DB Pronate Triceps Kickback x 12

Cool Down
Wide Stance Floor Touch + Scarecrow
Kneeling Hip Flexor Stretch
90-90 Hip Stretch

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Intermediate Difficulty with Advanced Modifications provided

Work every major lower body muscle with this at-home dumbbell workout focused on legs and glutes. You’ll challenge your glutes, quads, hamstrings, calves, and more. Be sure to have a few sets of dumbbells handy so you can adjust the resistance for each move. You’ll only need weights, but you may choose to use a box, bench, or chair for some of the modifications. Let’s tackle this leg day as a team!

Warm up
Straight Leg Kick and Twist
Wall Prisoner Squat
Bird Dog

Legs and Glutes Workout

A1: 1 ¼ Sumo DL x 12
A2: One Leg Wall Calf Raise x 15
B1: DB Bulgarian Split Squat / Split Squat x 10
B2: Side Plank Leg Raise / from Knee x 12
C1: Low Goblet Reverse Lunges / Reverse Lunges x 20
C2: Sumo RDL x 10

Cool Down
Straight Leg Hamstring Stretch
Straight Leg Crossover
Kneeling Hip and Quad Flexor Stretch

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Low Impact Difficulty with Seated Modifications

Strength training is a powerful way to maintain your health and stay strong as you age. This at-home workout is tailored for seniors and only requires a pair of dumbbells and a chair. You’ll be able to choose between standing and seated variations of each exercise. We’ll work together to build lean muscle, improve bone health, enhance strength, and support everyday functional movement. Let’s begin!

Warm up
Hamstring Sweep
Push/Pull + Kick

Strength Training for Seniors

DB Upright External Rotation x 12
DB Halo x 30 seconds
Reverse Lunge / Leg Ext x 10 each side
DB Bent Over Row x 12
DB Chair Squat / Chair Get Up x 12
Seesaw Press x 20
DB Triceps Kickback x 12
DB Curl + Calf Raise x 12

Cool Down
Seated Figure Four
Seated Quad Stretch
Seated Bent Arm Chest Stretch and Twist

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