Beginner Difficulty

We know the gym can be an intimidating place if you’re new to fitness or weight lifting. Use Coach Kozak’s weight training for beginners to gain strength and lean muscle. This workout is great for both men and women.

Beginner Weight Lifting Instructions: Complete each set with a 45 second rest period in between.
Pronate Lat Pulldowns 4 x 10
Leg Press 4 x 10
Machine Chest Press 4 x 10
Dumbbell Alternating Curls 3 x 24 (12 each arm)
Leg Extension 3 x 12
Incline Dumbbell Triceps Extension 3 x 10
Lying Knee Raise 3 x 15

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Beginner Difficulty

Not sure where to start in the gym? Try this beginner resistance training workout to gain strength and muscle tone. HASfit’s beginner weight training routine is great for both men and women of a beginner fitness level.

Beginner Workout Instructions: Complete each set with a 45 second rest in between sets.
Dumbbell Sumo Deadlift + Upright Row 4 x 10
Arnold Press + Dumbbell Curl 4 x 10
Lying Knee Raise + Crunch 4 x 15
Dumbbell Step-ups 4 x 12 each leg
Seated Machine Row 4 x 12
Incline Dumbbell Chest Press 4 x 12

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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

Here’s an effective beginner arm workout in the gym. HASfit’s easy arm workouts are perfect for both men and women.

Easy Arms Exercises Instructions: Sets x Repetitions. Alternate between A1 and A2 for four sets before moving on to B1 and B2, etc. Complete each set with 30-45 seconds break in between.
A1: Barbell Preacher Curl 4 x 12
A2: Overhead Dumbbell Triceps Extension 4 x 12
B1: Dumbbell Reverse Curl 3 x 15
B2: Unilateral Reverse Triceps Pushdowns 3 x 15
C1: Dumbbell Hammer Curl 4 x 10
C2: Dumbbell Lying Triceps Extension 4 x 10

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Beginner Difficulty

If you hate crawling on the ground to work your core, then this ab workout standing up is for you. HASfit’s standing abs exercises are great for both men and women. The ab exercises standing up are low impact and suitable for those with physical limitations.

Standing Ab Workouts Instructions: Complete 4 Rounds of each abdominal exercise.
Dumbbell Standing Side Bends x 30 seconds
Knee Chops x 30 seconds
Standing Twists x 30 seconds
Side Leg Raise + Crunch x 30 seconds
High Knee Pull Down x 30 seconds

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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

Easy Upper Body Instructions: Sets x Repetitions. Complete each set with 30 seconds break in between.
Machine Chest Press 4 x 12
Straight Arm Pulldown 4 x 12
Cable Crossover 4 x 12
Machine Rear Delt Fly 4 x 12
Bench Dips w/ Bent Knees 4 x 12
Low Cable Bar Curl 4 x 12

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Beginner Difficulty

Beginner Leg Exercise Instructions: Sets x Repetitions. Complete each set with 30 seconds break in between
Exercise Ball Wall Squat 4 x 12
Dumbbell RDL 4 x 8
Machine Leg Extension 4 x 12
Mule Kick 4 x 8 each leg
Machine Adductor 4 x 12

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Beginner Difficulty

This beginner core workout at the gym is great for men and for women. HASfit’s easy core exercises strengthen the abdominals, lower back, and glutes. The beginner core exercises great for core strength and stability.

Core Training Instructions: Sets x Repetitions. Complete each set with 30 seconds break in between.
Side Leg Raise + Oblique Crunch 4 x 10 each side
Hip Ups 4 x 12
Lying Knee Raise 4 x 12
Low Plank from the Knees 4 x 30 seconds
Superman 4 x 12

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Beginner Difficulty

Easy Abs Exercises Instructions: Sets x Repetitions. Complete each set with 15 seconds break in between.
Standing Twists 4 x 30 seconds
Lying Alternating Knee Raise 4 x 12 each leg
Reach Crunch 4 x 12
High Plank from Knees 4 x 30 seconds

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