Low Impact Difficulty with Seated Modifications

As we age, strength training becomes one of the best ways to maintain health and vitality. This workout is tailored for seniors and can be done at home using just a pair of dumbbells and a sturdy chair. We’ll work on increasing muscle tone, strengthening bones, enhancing overall strength, and improving everyday functional movement. This routine is all about helping you stay capable and confident in your daily activities. Ready to begin? Let’s go!

Warm up
Page Turner
Overhead Reach + March in Place

Strength Training for Seniors

DB Reverse Row x 12
DB Chair Squat / Chair Get Up x 12
Neutral Press x 12
DB Face Pulls x 12
DB Twists x 30 seconds
Reverse Lunge / Leg Ext x 10 each side
DB Side Raise x 12
DB RDL + Calf Raise x 12

Cool Down
Seated Quad Stretch
Seated One Leg Hamstring Stretch
Seated Shoulder Box + Reach

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Intermediate Difficulty with Advanced Modifications provided

Here’s a great weight training routine for weight loss and improving strength. It’s a full body workout so no muscle will be left behind. This is a no repeat workout, so we’ll only be performing one set of each exercise. We recommend having several weights available so you can switch your dumbbells as needed for each exercise. Ready. Set. Let’s go!

Warm up
Squatting T-Rotations
Squat to Toe Touch
Quadruped Reach Throughs

Weight Training for Weight Loss and Strength

Staggered DB Row & Twist x 12 each arm
Forward Lunge + Knee Raise / Modified x 12 each leg
Wall One Leg Calf Raise / Two Legs x 24
3:1 Tempo DB Thruster x 12
Alternating DB Hammer Curl x 24
Gorilla Reverse Fly / Bent Over x 12
B-Stance Suitcase Squat x 8 each
Crossbody Stepback and Chop x 12 each
Iso-Hip Up + Chest Press x 15
RDL + Shrug x 12
Alternating Iso-Hold & Front Raise x 12
One Arm Plank / from Knees x 30 sec each
Side Lunge + High Pull x 10 each

Cool Down
Kneeling Hip Flexor Stretch + Overhead Ext.
Lying Figure Four
Lying Angel

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Beginner Difficulty with Low Impact Modifications Provided

Follow along with Coach Kozak and Claudia through this full body strength training workout. It’s great for beginners and adults over 50. You’ll need dumbbells and we encourage you to have multiple pairs available so that you may switch up the resistance as needed. We’ll focus on resistance training techniques to help you build lean muscle and gain strength. Let’s do it!

Warm up
Hamstring Sweep
Deep Squat + Overhead Reach
Bent Over T-Rotation

Strength Training at Home for Beginners & Over 50

A1: DB Squat x 12
A2: DB Neutral Press x 12
B1: DB Reverse Fly x 12
B2: Side Lunge / Adjust Depth x 12
C1: Dead Bugs / Heel Taps x 30 sec
C2: Lying Dumbbell Chest Press x 12
D1: DB Zottman Curl x 12
D2: DB Bent Over Row x 12
D3: Iso Hip Up Kicks / March x 30 sec

Cool Down
90-90 Hip Stretch
Toe Touch to Chest Opener
Side Lying Quad Stretch

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Low Impact Difficulty with Seated Modifications

The old adage, if you don’t use it you lose it, has never been more accurate. The greatest risk facing most adults is disuse of their bodies. Use this full body workout for healthy aging, build strong muscle and bones, and improve balance and endurance. We’ll provide standing and seated variations for each movement so pick which works best for you. A chair is required for all participants. You may want to use light dumbbells or water bottles, but it isn’t a requirement. Now let’s begin!

Warm up
Reach + Chest Opener
Hamstring Sweep
Jog in Place + Arm Crossover

Senior Exercises at Home

Curl + Arnold Press
Goblet Squat / Alternating Leg Extensions
Seesaw Row
Modified Jumping Jacks / Chair Jacks
Kickstand Deadlift / Seated
Arm Haulers
Mountain Climber from Chair / Seated

Cool Down
Toe Touch to Scarecrow
Standing Quad Stretch / Seated
Seated Figure Four

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Beginner Difficulty with Intermediate Modifications provided

If you get bored easily, then you’ll love this no repeat HIIT routine that will challenge your full body. The beginners HIIT workout at home will be performed Tabata style. We’ll be performing just one round of each exercise. Each round will include 30 seconds of work followed by 15 seconds of rest. Today’s training does require dumbbells. We recommend having at least two sets of weights available so that you can change the resistance as needed for each exercise. If you’re ready, then let’s get started!

Warm up
Step Back and Reach
Toe Touch to Cactus Arms
Arm Crossover + Butt Kick
March in Place

30 Min Beginners HIIT Workout

Push Press
Reverse Lunge / No DB’s
1,2,3,4
Hollow Body / Knees Bent
DB Bent-over Row
DB Sumo Deadlift / No DB’s
Plank / from Knees
Opposite Elbow to Knee Crossover
Lying Dumbbell Chest Press
DB Posterior Swing
Run in Place + Punch Out
DB Hammer Curl
Prone Pullbacks / Feet Down
High Knee Reach + Pulldown
DB Goblet Squat + Twist / No DB’s
DB Side Raise
Butt Kick Jacks
DB Hip Up / Hip Ups
High Plank Shoulder Taps / from Knees
Squat Runner / ¼ Squat
DB Reverse Fly
DB Triceps Kickback
Switch Jumps / Stepbacks
Curl + Arnold Press
Wall Sit
Ladder Climb with Jump / No Jump

Cool Down
Seated Toe Touch to Chest Opener
90-90 Hip Stretch
Page Turner
Side Lying Quad Stretch

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Beginner Difficulty with Intermediate Modifications provided

Here’s a 20 minute low impact workout to burn calories, gain strength, and improve cardiovascular endurance. You’ll need either a couple of light hand weights or water bottles for resistance. You may also want a chair available. If you’re ready, let’s go!

Warm up
Squat to Overhead Reach
Good Morning
Fly + Row Combo

Low Impact Cardio

Hook Punches / No weights
Butt Kick + Pull Back
Oblique Pulldowns
Straight Arm Jacks / Modified
Side Shuffle / Side to Side
Donkey Kick + Arm Extensions
Split Knee Drive
Seesaw Press / Water Bottles
Faux Jump Rope / No jump
Curl + Front Kick / Low Kick

Cool Down
Standing Quad Stretch / Chair
Iso Upright External Rotation
Step Back and Reach
Downward Dog / From Chair

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Intermediate Difficulty

Burn up calories fast with Coach Kozak’s Cardio Abs Burner. This cardio ab workout is great for both men and women. The exercises can be performed at home or in the gym.

Cardio Abdominal Exercise Instructions: Complete 4 rounds of each exercise
High Plank Kick-throughs x 30 sec
Sprinters x 30 sec
Burpee + Mountain Climbers x 30 sec
Knee Chop x 30 sec
Lateral Plank Walks x 30 sec
Standing Twists x 30 sec

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Intermediate Difficulty

Add these new calf exercises to your routine to boost your results. This calf workout is best performed in the gym and is great for both men and women.

Calf Workouts Instructions: Complete each set with a 30 second rest period in between.
One Leg Donkey Calf Raise 3 x 3 x 12 (toes in, toes straight, toes out)
One Leg Reach Jumps 3 x 12 each leg
Barbell Standing Calf Raise 3 x 15
Pogo Jumps 3 x 12
Calf Raise in Leg Press 2 x 50

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Intermediate Difficulty

Grow your arms with Coach Kozak’s muscle building biceps workout. HASfit’s muscle building workout is best performed in the gym. The bicep exercises are great for both men and women.

Bicep Workouts Instructions: Complete each set with a 45 second rest in between each set.
2-1 Clean to Reverse Barbell Curl 5 x 8
Inverted Bodyweight Curl 4 x 12
Prone Incline Dumbbell Curl 4 x 12
Incline Low Cable Curl 3 x 15
One Arm Dumbbell Hammer Curl 3 x 15

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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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