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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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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Advanced Difficulty

Here’s a weight training workout for strength and power. This free weight routine can be used by both men and women to increase performance. The free weight exercises either require access to a gym or a barbell.

Weight Training Instructions: Complete each set with 60 seconds rest in between sets.
Barbell Sumo Deadlift 1 x 8, 5 x 5
Barbell Push Jerk 1 x 8, 5 x 5
Dumbbell One Arm Snatch 1 x 8, 5 x 5 each arm
Bulgarian Split Squat 1 x 8, 5 x 5 each leg
Fallout Push Up 1 x 8, 5 x 5

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Ultimate Warrior Difficulty

Add this Lethal MMA strength training routine to your schedule and see results almost immediately. This MMA weight training routine is great for both male and female athletes. The MMA exercises are only recommended for experienced trainees.

MMA Workouts Instructions: Complete each exercise with a 45 second rest period in between sets.
Dip + Iso-Leg Raise 5 x 5
High Pull from Floor 5 x 5
High Plank Triceps Kickbacks 3 x 30
Fallout Push Up 4 x 8
Pistol Squat + Calf Raise 4 x 6 each leg
Dumbbell One Arm Snatch 4 x 8 each arm
Hanging Bicycles 3 x 30 seconds

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Advanced Difficulty

Gain strength and power with Coach Kozak’s football training in the gym. This total body routine uses both olympic and powerlifting exercises.

Football Workouts Instructions: Complete each set with 45 seconds rest in between.
Jump Shrug from floor 1 x 8, 1 x 6, 4 x 4
Barbell Clean and Jerk from hang 1 x 8, 1 x 6, 4 x 4
Bench Rack Lockouts 5 x 5
Bulgarian Split Squat with Dumbbells 4 x 8 each leg
Lat Bar Face Pulls 3 x 12
Iso Dip Running Mans 3 x 30 seconds

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Advanced Difficulty

Here’s a great leg workout for power and strength to use in the gym. The legs exercises use specific rep and set combinations known for building strength and power. This legs workout for strength and power is great for athletes, bodybuilders, or powerlifters.

Leg Workouts Instructions: Complete each set with a 45-60 second break in between.
Jump Shrug from Floor 1 x 6, 4 x 4
Barbell Overhead Squat 5 x 5
Elevated Barbell Stiff Leg Deadlift 6 x 3
Bulgarian Split Squat with Barbell 5 x 5
Stability Ball One Leg Hip Up 3 x 15 each leg

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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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Advanced Difficulty

Here’s a great chest workout for power and strength to use in the gym. The chest exercises use specific rep and set combinations known for building strength and power. This chest workout for power and strength is great for athletes, bodybuilders, or powerlifters.

Chest Workouts Instructions: Complete each set with a 45-60 second break in between.
Bench Press 1 x 6, 4 x 4
Bench Rack Lockouts 6 x 3
Box Jump Push Up 5 x 5
Chest Dip 5 x 5
Downward Dog + Chataranga Push Up 3 x 15

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Advanced Difficulty

Here’s a great back workout for strength and power to use in the gym. The back exercises use specific rep and set combinations known for building strength and power. This back workout for power and strength is great for athletes, bodybuilders, or powerlifters.

Back Workouts Instructions: Complete each set with a 45-60 second break in between.
Barbell Clean from Hang 1 x 6, 4 x 4
Machine One Arm Seated Row 5 x 5 each arm
Rack Pull 6 x 3
Pronate Pull Up 5 x 5
Band Pull-apart 3 x 15

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