Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Build lean muscle and improve strength using this total body workout with weights. You’ll need a pair of dumbbells and then either a chair, bench, or box. Although not required, you may also want to have two pairs of dumbbells available, so that you may switch between heavier and lighter dumbbells when needed.

Warm Up
Alternating Thumb Ups
Hamstring Circle Swings
March in Place + External Rotation / Arm Crossover

25 Min Total Body Workout with Weights

A1: Squat + Curl x 12
A2: Bent Over Row with Twist (Pronate to Supinated) x 12
B1: Bulgarian Hip Hinge / Kickstand Deadlift x 8 each leg
B2: Bench Dips / Knees Bent x 12
C1: High Plank + Triceps Kickback / from Knees x 8 each
C2: Reverse Lunge with Pause / Split Squat x 8 each leg
D1: Dumbbell Reverse Fly x 12
D2: Hollow Body Dumbbell Fly / Knees Bent x 12

Cool Down
Chest Opener
Upright Row + External Rotation
Seated Reach + Scarecrow

[Music] what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a total body strength and muscle building workout you’ll need a pair of dumbbells for this routine and the weight that you choose is completely dependent on your fitness level you’ll also want to keep a chair bench or box handy for a couple of the exercises follow along with me for the standard moves and follow me for some easier modifications if you’re ready to go let’s get into it [Music] you [Music] alright let’s get started with a quick warm-up the first one on the list today is gonna be an alternating thumb up start with your arms out to your side and one thumb up one thumb down now we’re just gonna alternate which one is on top and which one is on bottom this is a great one to get a little mobility and your biceps chest and shoulders before we get started here and the purpose of this warm-up is just to gain a little extra mobility and flexibility and at the same time raise your overall body temperature and prepare it for this workout let’s do this one for just 5 4 3 2 1 0 alright next we’re gonna move in a move that’s great for your posterior chain as well as your shoulders we’re gonna do a hamstring arm circle so we’re gonna place one leg out onto that heel sweep those arms out and at the same time bend over feel that stretch in your back side on the way up we’re gonna alternate which foot is in front switching it up big stretch every time get a nice full arm swing with your shoulders and at the same time feeling that stretch and your hamstrings glutes lower back you can really feel that isolation of that lead leg try to keep that back straight on this one and depending on your flexibility you may be going down further than us not as far as us totally ok just make this workout your own today and that includes the warmup and this is just the warmup so we are moving at a relaxed pace right here be plenty of time for some real work coming up momentarily let’s keep this one up 4 5 4 3 2 1 and 0 all right shake them loose moving on to a march in place plus an upright external rotation so two moves in one here getting a little efficiency in keeping the 90-degree angle at both elbows your underarms then bring those knees up ideally until your upper thighs parallel to the ground but can’t quite get it that high it’s alright again making this routine your own feel those shoulders loosening up oh yeah little burners they’re nice and warm now oh yeah three movements speaking of which we’re gonna keep the March but now we’re gonna move into an arm crossover so go ahead and keep marching this one’s a little bit like patting your head and rubbing your belly like you got a coordinator two different things at the same time gonna work your brain a little bit to alternate which arm is on top on this one and again it’s a great way to loosen up those shoulders and your chest and back breathe you’re this one for just ten more seconds then we’re getting into that workout let’s go five four three two one zero all right on to the workout today’s workout is designed around short quick complimentary superset so we’re going to go back and forth between two movements the first exercise we’re going to do is going to be a squat plus curl so with your dumbbells at your side feet are shoulder width apart we’re gonna sit back with our weight in our hips perform a squat and on the way up we’re gonna use those legs and biceps to help curl the dumbbells up curl on our pinkies in and return and repeat we’re doing 12 repetitions of this one make sure you have an appropriate weight alright let’s get it going in three two one begin weight goes back in your hips always break at your hips first and then at your knees while performing a squat if your back straight on this one head up chest up head in line with your spine and as you drop down into the squat make sure your arms are by your legs not out in front of you yep you want those arms really like inline with your heels and your feet not out in front of you it’s a great point it’s a great efficient move working our legs and arms at the same time again twelve repetitions in total making sure to keep that back up and straight and not bending over like so but instead really focus on keeping that chest up two more keep those knees out on your squat as well last one right here and zero good I’m gonna switch up my weight for this next one you can keep your weight the same if you need to moving into a bent over row again we’re gonna perform twelve repetitions on this one we’re gonna have our feet shoulder width apart we’re gonna do a little bit of a twist on this one bent over our with the twist so been literally 45 degrees on that back palms are facing you to start but as we roll we’re gonna twist those hands and palms are gonna face forward twist back alright we have 12 repetitions in total let’s get it going in three two one begin pull back from those elbows and squeeze your back up at the top on every rep have that back nice and straight on a 45 degree angle this one he’s probably gonna feel your legs as well on this one just to go ahead and hold and maintain that solid foundation and base anytime we’re rowing we really focus on pulling back from those elbows good you have two more finish strong everybody last one right here and zero good alright we’re going back to that squat plus curl I’m gonna keep my weight but I’m gonna set him down shake up my hands a little bit and the more these types of workouts you do the better you’ll get at determining what’s an appropriate weight for you so again feet are shoulder width apart on this one hands are outer side weight goes back in those hips let’s get it going in three two one zero way back in the hips as we stand curl bringing those pinkies in nice once we hate to hit that eight to twelve repetitions marker that’s when you really start to feel that lactic acid or that burn kick in and it’s important to remember that’s just that muscle fuel that your muscles are using creates that nerve response you don’t have to listen to that burn we’re gonna fight through it today pushing past it together rap by rapper right here nice feeling both my legs and my arms on this one I don’t know which one’s burning more it was good though good more come on let’s get it going keep those knees out on that squat and last one zero excellent okay we’re going back to the row I’m gonna lighten my weight just a little bit for this one we got another 12 repetitions feet are shoulder-width apart been over 45 degree angle and let’s get right into it pull back from those elbows squeeze your back up at the top good feel those lats engaging squeeze that back every time really emphasize it not using momentum nice and under control we want to build muscle and strength you gotta move weights with control and not just that momentum to more good almost there last one and zero nice work we’re gonna get this next superset started with a hip hinge we both need our dumbbells I’m gonna do the Bulgarian hip hinge version so I have my bench ready to go I don’t know place my back foot up on that bench and I’m gonna do the kickstand hip hinge where I have my body weight on one leg while extending one foot one foot length behind me with a slight bend in that lead leg we’re gonna drive our hips back keep our back straight bend down reach till about Mitch in and then come back up squeezing those glutes up at the top we’re doing eight repetitions on each leg you should probably start with the lighter weight and work your way up see how that feels alright let’s get it going in three two one again just a slight bend in that lead leg go ahead and bend over at those hips using them as a hinge and squeeze those glutes up at the top this move does a great job of isolating that one leg we should work those legs unilaterally feel that stretch in your hamstrings half way through and in your gluts and then at the top squeeze those glutes excellent nice and controlled on this one and if you have in trouble keeping balance find a focal point something to keep your eyes on the help you keep balance last one right here on this side excellent okay let’s switch size we have eight repetitions on that next side into position right into it here we go and begin and nice and controlled this Bulgarian version is a little harder just gonna put a little more emphasis in weight on that lead leg you decide which move is right for you keeping that back straight your head in line with your spine on the way down and staying under control not a race on this one as you can tell this one’s working the hamstrings glutes lower back and your grip even just to maintain and hold onto those dumbbells two more excellent also working your balance and stability last one here we are whoo I’m filling in a stationary leg for sure and zero okay no weights need it for the next one you can set those down but we are going to need your chair bench whatever it is you’re using next we’re moving into a bench dip I’m gonna do a little harder version with my legs out straight and I’m gonna have my legs bent at about a ninety degree angle doing full range of motion all the way up all the way down for twelve repetitions and three two one begin dropping our body until those elbows get to about a 90 degree angle control the way up and the way down excellent again on this one we don’t want to just drop the hips really want to focus on bending at those elbows working those triceps shouldn’t be using your legs on this one said letting the chest shoulders and triceps take the lead you more here we are last one zero good all right upper body is gonna get a break here we’re going right back into the legs grab your dumbbells for that hip hinge if you’re gonna increase your weight of course now’s the time to do it with the hip hinges which I think I’m gonna do a little bit my weight was good I’m gonna keep it the same again you decide what’s right for you all right here we are eight repetitions each leg in three two one zero and you may have noticed our technique today well one group of muscles is working the other group is resting so on this one legs are working while all the upper body’s resting and vice versa allows us to keep up a good pace but at the same time allows individual muscle groups to get enough of a recovery in between sets where we’re able to use good weight to more squeeze those gluts up the top guys two more on this side I should say here we are last one and zero excellent ok switching sides now right into it no downtime let’s go as this workout progresses gets harder and you become more and more tempted to hit that pause button and then move on it’s important that you remember what brought you here today to begin with what is it that you’re working on stay focused on it what’s your why let that lead your way let that lead your thoughts not just here for fun you mode is fun too more working towards a goal with every rep last one zero excellent okay that was a good one setting those dumbbells down make sure to use your legs when you do so yep back to our dips again full range of motion on these legs are resting upper bodies working into position and three two one hit it again nice full range of motion you got it would you come here for today has for track what is he trying to get more fit gain muscle gain strength just get better kickin lifes but whatever it is stay focused on we’re right there with you rep by Rep do more fight through that burn everybody fight you through it excellent last one zero nice we have another upper lower body split superset coming at you we only need one dumbbell for the first one and actually I’m gonna go a little lighter on ya just fair warning we’re gonna get down and on to the floor into a high plank position or a push-up position I’m gonna be on my feet for this one and I’m gonna be on my knees for this one so with that one dumbbell we’re gonna maintaining a good high plank position with our abs tight back straight we’re gonna pull up from the elbow now keeping that upper arm parallel to your body we’re gonna perform a tricep kickback now the rest of your body just stays nice and stabilized we’re doing eight on each side again choose a probably a pretty light weight for this one until you start to feel comfortable all right let’s get it going here and three two one and zero so on this one really focusing on only bending at that elbow joint not trying to swing your entire arm when I step focus on that tricep and isolating it two more shoulders abs in Cora all half to stabilize was the last one on this site so alright I’m staying up one arm down there arm on that other hand on that dumbbell and right into it and begin eight repetitions each arm keep a slight bend in the arm that’s holding you up and that elbow good squeeze that tricep up at the top seven and here’s your last one and eight who hacks on okay we need two dumbbells for the next one we’re doing either a reverse lunge or a split squat so a lower body move on this one dumbbells are going to be at our side we’re going to eight repetitions on each leg I’m gonna step back into a reverse lunge drop down and pause I’m actually gonna stay in a split squat stance and drop down and pause and come right back up so it’s a 1/1000 pause on every rep you decide if you want to do the reverse lunge or the split squat eight reps each leg let’s go and begin 1/1000 back up one one-thousand back up now you got it trying our best to drop both knees until they’re at about a 90 degree angle trying their best not to allow that front lead lay to pass too far over our foot good posture on this for six last two good and one okay if you’re doing the split squat switch it up doing the reverse lunge just stepping back with opposite foot and begin good posture shoulders are back chest is up not been over again this one’s all about that time under tension letting those muscles take over and not our joints cartilage bones good three more you gotta stay strong ahead spit tribe we’re yeah here we go here we go at seven last one make it count excellent okay moving on to the high plank tricep kickback only one dumbbell starting to feel it everybody Nene – we’re gonna – were right there with you let’s hit the floor getting into that high plank position you decide if you want to be on your feet or on your knees but either way don’t stop moving getting into ready position pull that dumbbell back and begin Hey repetitions nice and controlled the ass would be a lot easier to just allow that done with a fling back and forth but don’t do it control it two more on this side squeeze that tricep and last one nice work all right dumbbell down down at the side keeping those abs engaged and begin something’s working your triceps chest shoulders abs all getting hit and this one a very efficient move three more come on keep pushing keep fighting seven eight there you go yeah excellent alright nice one come on keep it up Hastur try keep that there’s yeah right here okay both dumbbells need it for the next one use those legs to pick them up reverse lunge or split squat emphasizing that pause here we go and three two one begin nice one one-thousand pause on every rep this one’s working your hamstrings glutes quadriceps all getting hit working together and synchronizing to make this move happen you got three more one one-thousand accent Lee you got it come on last one right here my glutes are burnin eight whoo all right switching it up opposite side right into it begin come on don’t stop when it hurts we’re gonna stop when we’re done finish strong everybody there it is what brought you here today to begin with what made you come find this video hit that play button keep it in your mind don’t lose sight of it excellent two more almost there whoa last one right here seriously excellent for our next superset we’re gonna do an antagonistic push-pull grouping the first one is going to be a dumbbell reverse fly again probably recommend you choose a lighter weight for this move we’re doing twelve repetitions in total feet are shoulder-width apart we’re gonna bend over on a 45 degree angle keep that back straight now I want you to bend those elbows and act like we’re wrapping our arms and around and hugging a tree now keeping that same bend in your elbows pull those arms apart squeeze the middle of your back maintaining that same elbow Bend control is important on these it is 12 repetitions let’s get it going three two one begin and this one I like to pretend like somebody has their finger stuck right in the middle of my back and I’m squeezing their finger using my back muscles again controlling the way up and the way down doesn’t take a lot of weight to work on this one definitely not it’s a great one for your rhomboids rotator cuffs three more here we are squeezing that back up at the top and last one excellent nice work you know that’s one that you can cheat on if you allow yourself to yes you can’t stay under control moving to the floor for the next one little combo move here we’re doing a fly + hollow body so we’re gonna get her abs involved so on this one I have my arms straight up first move I’m gonna do is bring my chin and upper back up off the ground and hold now I’m gonna bring my legs up off the ground and keep them straight and for the modified version I’m having my knees or have my knees bent and my chin tucked to my chest so now keeping a slight bend in those arms and elbows we’re gonna open up perform a fly stretch that chest then squeeze it alright we’ve got 12 repetitions if you’re ready to go we are – and begin key on this one is to keep that lower back flat on the ground so if you’re having trouble doing that then it’s time to move to a more bent knee position and that’s more you straighten those legs out the more you’re gonna get your abs involved and the harder it’s gonna be it’s a halfway point right there six more stretch that chest and then squeeze it up at the top maintaining a slight bend in your elbows throughout this one’s working your chest shoulders and abs all at the same time good and you have your last one right here whew excellent uh-huh already feeling a burn on that first set all right moving into that reverse fly not much downtime chest and abs are breaking we’re gonna work our back so again been over 45 degree angle wrap those arms around like you’re hugging a tree and now let’s pull arms apart begin 12 repetitions not only controlling their way up but also controlling the way down definitely easier just to allow the dumbbells to flop and fly down but don’t do it halfway point hold on guys come on stay strong you got it pushing through every repetition learning to love that burn few more you’re stronger than that burn right here last one excellent all right to the floor one more time walking that chest and core hollow body dumbbell fly see if I get into a spot where I’m not flying into the wall here all right arms are up straight legs are out in front of you tuck that chin into your chest shoulder blades off the ground and begin stretch that chest squeeze that chest you got it again trying your best to keep that lower back glue to the ground and maybe you did the first set with your legs straight and now you need to bend your knees whatever it is just keep moving modifying this workout to meet your individual needs come on let’s go come on not about how bad you want it it’s about how hard you’re willing to work for it right here putting in the work wrap after wrapping two more left here we go that’s it stay strong last one last one and zero excellent come on girl huh whoo nice work out there we’re gonna move into a light cooldown next and the purpose of this cooldown is to allow our heart rates to come down slowly and get a little bit of flexibility mobility working at the same time yes you’re still on the ground get up loli yep no race no race we’re moving into a chest opener gonna loosen up our chest shoulders and back can we take your fingers and interlock them behind your back now we’re gonna pull those hands back as you press your chest forward and get a big stretch just address just a static hole if you need more of a stretch you can bring those arms up overhead and continue to pull back you decide which variation is right for you just take nice slow deep breaths focus on bringing that heart rate down in a nice controlled manner excellent four five four three two one zero good coming up nice and slow all right shoulders got a lot of work in today we’re gonna stretch those out next we’re doing upright row plus an upright external rotation bring those elbows up lift those hands over and reverse so pull up from the elbows and then bring the hands back keeping your upper arms parallel to the ground and then reverse it heading in the opposite direction good that’s a great one of those rotator cuffs practicing that full range of motion also good one to improve your posture especially if you’re spending a lot of time seated staring at your phone or in the car it’s a good one to counteract that and control pace not a race on this one the workouts done good good point coach Kozak workouts done all right on this last one elbows up hold the hands back and now we’re just gonna hold keep pulling those hands back try to have a 90 degree angle with the elbows and the underarms your upper arm is parallel to the ground they’re just gonna hold pulling those hands back pull them back pull back pull them back four five four three two one zero shake them loose well let’s move to the floor for one more slowly going to the floor legs are out in front of us feeling good all right we’re gonna do a toe touch or the best that we can trying to keep our knees down on the ground we’re gonna reach as far as you can whether that’s to your toes or just close to it and then we’re gonna come up all the way up arms overhead and then pull those elbows straight down so if we go a toe touch or toe reach and then arms are up and pull down from those elbows into a scarecrow elbows come down reap turn leg reach up overhead again nice in control hopefully getting a little further on that reach with every rep this is a great one for your overall posterior chain calves hamstrings glutes lower back upper back all getting a nice stretch on this one everything got a good workout today so yes it did we’re feeling it too should take a second here to be proud of what you’ve achieved so far today for working out or easy everybody be fit but it is not easy that’s what makes you so special for showing up and that’s what’s gonna make you even more especially when you show up and do it again tomorrow let’s go 5 4 3 2 1 0 and that is it that’s a wrap that’s a wrap you made it you can sit on the ground come up on your feet whatever you’d like grab some water thank you so much for working out with us today please support our mission to keep these great workouts free by checking out and donating at our patreon page downloading our app or by picking up a t-shirt or my new book stay fit for life at the hasp it’s tour and if you enjoyed this workout with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from Hospit again thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout