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

The post 20 Min Legs and Glutes Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

It’s time to focus on building strength and lean muscle in your chest and triceps! Grab your dumbbells, and if possible, have a few different weights on hand so you can adjust the resistance as needed. A bench can be used for some of the movements, but it’s completely optional. Let’s get started!

Warm up
Wall Angel
Arm Crossover

Chest and Triceps Workout

A1: DB Narrow Press from Bench / Floor x 15, x 10, x 8
A2: Bent Arm DB Fly x 12
B1: Wide Push Up from Floor / Incline x 12
B2: DB Triceps Ext from Floor / Incline x 8
C1: DB Iso + 1/2 DB Press from Bench / Floor x 12
C2: Pronate Triceps Kickback x 12
D1: Svend Press x 60 seconds
D2: DB Triceps Rollover x 12

Cool Down
Overhead Triceps Stretch
Bent Arm Wall Stretch

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Intermediate Difficulty with Advanced Modifications provided

Let’s turn up the intensity! This back and biceps workout is designed to help you build upper body strength and develop lean muscle. All you need is a set of dumbbells, and it’s a good idea to have a few different weights handy so you can adjust the resistance for each exercise.

Warm up
Wall Shoulder Contour
Toe Touch to Scarecrow
Extended Arm Twists

Back and Biceps Workout

A1: High Pull x 15, x 10, x 8
A2: DB Hammer Curl x 12
B1: DB Bent-over Row x 12
B2: DB Drag Curl x 12
C1: Straight Arm Reverse Fly x 12
C2: 90-90-180 Reverse Curl x 15
D1: DB Face Pull x 12
D2: Iso-90 x 45 seconds

Cool Down
Wall Lat Slides
Static Biceps Stretch

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Intermediate Difficulty with Advanced Modifications provided

Target every major lower body muscle with this at home dumbbell workout for legs and glutes. You’ll hit your glutes, quads, hamstrings, calves, and more. Keep a few pairs of dumbbells nearby so you can adjust the weight as needed for each exercise. Let’s take on this leg day together!

Warm up
Downward Dog to Multi-planar Lunge
Overhead Squat

A1: DB Squat x 15, x 12, x 8
A2: One Leg Hip Up x 12 each
B1: Pendlay March x 60 sec
B2: One Leg Calf Raise x 15 each
C1: DB Short Step Lunge x 16
C2: One Leg Balance x 15 sec each
D1: Curtsy Lunge x 8 each
D2: Fire Hydrant + Pulse x 10/20

Cool Down
Page Turner
Side Lying Quad Stretch
V-Sit Reach

The post 30 Min Legs and Glutes Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Let’s focus on building upper body strength with this chest and triceps workout! This session is designed to help you develop lean muscle using just a set of dumbbells. If you have multiple weight options, even better—you’ll be able to adjust the resistance based on each movement. A bench can come in handy for a few exercises, but it’s totally optional. Ready to get started? Let’s go!

Warm up
Arm Crossover
Shoulder Box + Reach

Chest and Triceps Workout

A1: Underhand Chest Press on Bench / Floor x 10
A2: Overhead Triceps Ext x 12
B1: 1 ¼ Push Up from Floor / Incline x 12
B2: Manual Triceps Ext Floor / Incline x 10
C1: DB Fly on Bench / Floor x 12
C2: DB Elbow Out Ext on Bench / Floor x 12

Cool Down
Bent Arm Wall Stretch
Overhead Triceps Stretch

The post 15 Min Chest and Triceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Join Coach Kozak and Claudia for this 20-minute dumbbell shoulder workout that you can do at home. This strength-building routine is designed to help you develop lean muscle in your shoulders. It’s best to have both a lighter and a heavier set of dumbbells on hand so you can adjust the resistance as needed. Let’s get started!

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
C1: Side Lying External Rotation x 10
C2: Side Lying Internal Rotation x 10

The post 20 Min Dumbbell Shoulder Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

This at-home dumbbell legs and glutes workout hits every major lower body muscle—including your glutes, quads, hamstrings, calves, and more. Be sure to have a few pairs of dumbbells on hand so you can adjust your weight based on the exercise. You may use a sturdy chair, bench, or box for one of the moves, but it isn’t required. Let’s tackle this leg day together!

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
D1: Elevated Clams / Lying x 15
D2: DB Squat + Calf Raise x 15

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

The post 30 Min Legs and Glutes Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Beginner to Advanced Levels Supported

Strengthen and build your arms with this focused biceps and triceps workout! You’ll move through supersets that switch between each muscle group to keep the pace up and maximize results. All you need are a few pairs of dumbbells so you can modify the weight as needed. A chair, step, or bench might be helpful for one of the exercises, but it’s completely optional. Ready to get started, Tribe? Let’s do this!

Warm up
Extended Arm Twists
Double Bicep Contraction

Dumbbell Arm Workout

Crossbody Curl x 10 each
Diamond Push Up / Incline x 8
Split Stance Incline Curl x 12
Manual Triceps Ext / Incline x 8
Iso-Hammer Curl x 10 each
Lying DB Triceps Ext x 12
Zottman Curl x 12
Overhead Dumbbell Triceps Ext x 12

Cool Down
Posterior Triceps Stretch
Wall Straight Arm Biceps Stretch

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Beginner to Advanced Levels Supported

Get ready to strengthen and sculpt your arms with this biceps and triceps combo workout! Each superset alternates between the two muscle groups to keep the intensity high and help you get the most out of your time. For this at-home dumbbell workout, it’s best to have a few different weights available so you can adjust as needed. A chair, bench, or step may come in handy for one of the moves, but it’s totally optional. Let’s get to work, Tribe!

Warm up
Extended Arm Twists
Double Bicep Contraction

Dumbbell Arm Workout

Crossbody Curl x 10 each
Diamond Push Up / Incline x 8
Split Stance Incline Curl x 12
Manual Triceps Ext / Incline x 8
Iso-Hammer Curl x 10 each
Lying DB Triceps Ext x 12
Zottman Curl x 12
Overhead Dumbbell Triceps Ext x 12
Curl + Forearm Twists x 12
Straight Arm Pullbacks x 15
Drag Curl x 12
DB Reverse Triceps Kickback x 12

Cool Down
Posterior Triceps Stretch
Wall Straight Arm Biceps Stretch

The post 20 Min Dumbbell Arm Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

It’s time to train your chest and triceps! This session is all about building upper body strength and developing lean muscle. You’ll need a set of dumbbells, and if you have a few different weights available, that’s even better—so you can adjust the resistance to match each exercise. A bench can be used for some moves, but don’t worry if you don’t have one—it’s completely optional. Let’s jump into the workout!

Warm up
Arm Crossover
Shoulder Box + Reach

Chest and Triceps Workout

A1: Underhand Chest Press on Bench / Floor x 10
A2: Overhead Triceps Ext x 12
B1: 1 ¼ Push Up from Floor / Incline x 12
B2: Manual Triceps Ext Floor / Incline x 10
C1: DB Fly on Bench / Floor x 12
C2: DB Elbow Out Ext on Bench / Floor x 12
D1: DB Chest Press Bench / Floor x 30 sec
D2: DB Triceps Extension on Bench / Floor x 30 sec

Cool Down
Bent Arm Wall Stretch
Overhead Triceps Stretch

The post 20 Min Chest and Triceps Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.