Intermediate Difficulty

This video contains 60 minutes of strength training at home for both men and women. HASfit’s free weight training exercises only require dumbbells, a chair, and two pillows. Weight training at home is a great way to improve strength without ever leaving the house. The strength training workouts and free weight workouts are designed for intermediate to advanced trainees.

Back and Biceps Round: Complete 3 rounds of each strength exercise
One Arm Self Supported Row x 10 each arm
Alternating Dumbbell Curl x 10 each arm
Dumbbell Snatch from hang x 10
Dumbbell Hammer Curl x 10
Dumbbell 2 Bent Over Reverse Rows + Curl x 10

Legs Round: Complete 3 rounds of each free weight exercise
5-5-5 Squat
Dumbbbell One Leg Goodmorning x 10 each leg
Bulgarian Split Squat x 8 each leg
Elevated Hips x 12 each leg
Iso-Plie Squat x 60 seconds

Chest, Shoulders, and Triceps Round: Complete 3 rounds of each weight training exercise
Standing Dumbbell Shoulder Press + Pec Dec x 10
Manual Triceps from Knees or from raised x 8
Pillow Incline Dumbbell Fly x 10
Push Up + Iso Hold at bottom x 8
Lying Dumbbell Triceps Extension and Twist x 10

Abs Round: Complete 2 rounds of each strength training exercise
Dumbbell Windshield Wipers x 45 seconds
Dumbbell Reach Crunch w/10 second hold x 45 seconds
Lying Figure Eights x 45 seconds
High Plank Oblique Crunch x 45 seconds
Lying Leg Raise + Crunch x 45 seconds
Weighted Side Bends x 45 seconds
Wood Chops x 20 seconds each side

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Intermediate Difficulty

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Intermediate Difficulty

Complete as many rounds as possible in 15 minutes.

Perform the appropriate exercise for your fitness level at high intensity for the prescribed repetitions to complete one round.

Beginner: DB Sumo Deadlift + Push Jerk x 8, DB High Snatch Pull x 8, Negative Pull-ups x 6, Plank Knee Tucks x 4
Intermediate: DB Sumo Deadlift + Push Jerk x 6, Barbell High Snatch Pull x 6, Negative Pull-ups x 10, Plank Knee Tucks x 6
Advanced: Barbell Sumo Deadlift + Push Jerk x 6, Barbell High Snatch Pull x 6, Pull-ups x 8, Plank Knee Tucks x 6

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Intermediate Difficulty

Perform each exercise at high intensity for the prescribed sets and repetitions.

Dumbbell Upright Row + Clean + Press 5 x 10
Dumbbell or Barbell 1 and 1/4 Squats 5 x 10
Incline Dumbbell Negative Fly to Chest Press Concentric 5 x 10
Dumbbell Curl + Lunge 5 x 12 steps
Close Grip Push-ups + Knee Raise 5 x 10

The post Total Body Strength Training Workout – Weight Training Exercises – Weight Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty

The Vin Diesel workout program is a total body workout for men that consists of 3 rounds: 1. explosive power, 2. get lean & ripped, 3. arm building. The Vin Diesel exercises for strength and size training are for intermediate through advanced trainees.

Complete this workout with the three supersets A, B, and C.

Perform each exercise in a superset without breaking before moving to the next. Break for 2 minutes between supersets. Example: A1, A2, A1, A2, A1, A2, A1, A2, and then break for 2 minutes before beginning superset B.

A1: Ballistic Push-up + Plank Knee Tuck 4 x 5
A2: Conventional Deadlift 4 x 5
B1: Lunge Knee Ups with Overhead Plate 4 x 8 (each leg)
B2: Figure 8’s from bench 4 x 10 revolutions (5 each way)
C1: 50-50 Curls 4 x 20 (10 lower half + 10 upper half)
C2: DB California Skullcrusher 4 x 8

The post The Vin Diesel Workout – Vin Diesel Exercises for Strength and Size Training appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty

Perform each exercise at high intensity for the prescribed sets and repetitions.

RDL (Romanian Deadlift) + Bent-over Row + Snatch Power Pull 5 x 5
Barbell Step-ups 5 x 8 each leg
Barbell Push Jerk 5 x 8
Hanging Knee Twist 5 x 8
Plank Knee to Elbows 5 x 8 each elbow

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Intermediate Difficulty

Complete this workout with the three supersets A, B, and C.

Perform each exercise in a superset without breaking before moving to the next. Break for 2 minutes between supersets. Example: A1, A2, A1, A2, A1, A2, A1, A2, and then break for 2 minutes before beginning superset B.

A1: Pull-ups w/ supinated grip 4 x 5
A2: Incline DB Curl 4 x 12
B1: Dips 4 x 5
B2: Manual Tricep Extensions 4 x 8
C1: DB Front Squat w/ elevated heels 4 x 12
C2: Lying Leg Raise + Crunch 4 x 15

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Intermediate Difficulty

Complete all movements in the barbell complex for the appropriate number of sets and repetitions.

1. Hang Clean 5 x 5
2. Olympic Front Squat 5 x 5
3. Push Jerk 5 x 5
4. Push-up on bar 5 x 8
5. Barbell Thrusters 5 x 8
6. Rest for 15 Seconds

The post Barbell Workout Routine – Barbell Complex – Barbell Exercises for Strength Training appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty

Perform each exercise at high intensity for the prescribed repetitions to complete one round.
One Arm KB Push Press 5 x 8 each side
Alternating KB Swing 5 x 8 each side
One Arm KB Bent-over Row 5 x 8 side
One Arm KB Overhead Stationary Lunge 5 x 8 each side

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