Beginner Difficulty

If you’re new to working out in the gym, then this beginner weight training routine is for you. HASfit’s strength training beginners routine is great for both men and women.

Beginners Resistance Training Instructions: Complete each set with a 30 seconds rest period in between.
Dumbbell Clean + Press 4 x 8
Kettlebell Sumo Deadlift 4 x 10
Incline Dumbbell Chest Press 4 x 10
Wide Grip Pronate Lat Pulldown 4 x 10
Split Squat 3 x 8 each leg
Dumbbell Alternating Curl 3 x 12

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Beginner Difficulty

This beginner strength training workout is a perfect way to improve strength for both men and women. HASfit’s beginner weight training in the gym is designed for beginners to intermediate trainees.

Easy Workouts Instructions: Complete each set with a 45 seconds rest in between.
Dumbbell Lunge + Shoulder Press 4 x 12
Seated Cable Row 4 x 12
Knee Raise + Crunch Combo 4 x 12
Assisted Dips 4 x 8
Leg Press 4 x 12
Dumbbell Upright Row 4 x 8

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Beginner Difficulty

You don’t have to be great to start, but you do have to start to be great. This 12 minute beginner strength training routine is the perfect place to start. HASfit’s weight training beginners and easy workout is great for both men and women. The beginners workout only requires a pair of dumbbells.

Beginner Workouts Instructions: Complete two rounds of each exercise.
Dumbbell Split Squat x 20 seconds each side
Standing Curl + Arnold Press x 45 seconds
RDL + Dumbbell Shrug x 45 seconds
Hip Ups + Dumbbell Chest Press x 45 seconds
High Plank from knees + Dumbbell Row x 45 seconds
Dumbbell Squat x 45 seconds
Bent-over Reverse Dumbbell Fly x 45 seconds

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Beginner Difficulty

Beginner Workouts Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
Swiss Ball Wall Squat 4 x 12
Hamstring Leg Curl 3 x 8
Leg Extension 3 x 12
Split Squat 3 x 8 Each Side
Abductor 2 x 15
Adductor 2 x 15

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Beginner Difficulty

Complete 3 rounds of the upper body exercises:
Dumbbell Narrow Chest Press + Triceps Extension x 30 seconds
Dumbbell Reverse Fly + Bent Over Row x 30 seconds
Dumbbell Upright Row x 30 seconds
Fingers Out Push Up from knees x 30 seconds
21 Dumbbell Curls

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Beginner Difficulty

Complete 4 rounds of each exercise.
Dumbbell squat + calf raise x 30 seconds
Dumbbell swing x 30 seconds
Standing side leg raise x 15 seconds on each leg
Dumbbell split squat x 30 seconds
Single leg balance x 15 seconds on each leg

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Beginner Difficulty

Complete 2 Rounds of the following beginner exercises:
Wall Push Ups x 30 seconds
Split Squat x 30 seconds
Upright Row + Clean + Press x 30 seconds
Standing Twists x 30 seconds
Calf Raise + DB Side Raise x 30 seconds
Sumo Deadlift x 30 seconds
Self-supported one arm db row x 30 sec each
Standing Leg Raise + Crunch x 30 seconds
Hammer Curl + Push Press x 30 seconds

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Beginner Difficulty

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Beginner Difficulty

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Beginner Difficulty

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