Weight Training for Strength Archives - HASfit - Free Full Length Workout Videos and Fitness Programs

15 Min Beginner Workout

hf-wp-user — Mon, 13 Apr 2026 12:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Jump into this 15 minute full body workout created especially for beginners and adults over 50. Today’s beginner workout features all unique movements with no repeats and is performed entirely standing. All you need is a pair of dumbbells to follow along at home. Let’s build strength safely and confidently, right where you are!

Warm up
Deep Squat + Rotation
Wall Angel

15 Min Beginner Workout

Bent Over Row with Twist x 12
One Arm Wall Push Up / Two Arms x 16
Suitcase DB Squat x 12
SA Staggered Knee Ups x 45 sec
DB Shrug + Calf Raise x 12
DB Good Morning x 12
Split Stance SA DB Shoulder Press x 12 each
Standing Triple Crunch x 30 sec
Zottman Curl x 15
Side Lunge / Adjust Depth x 8 each

Cool Down
Bent Arm Chest Opener
Wall Downward Dog
Standing Quad Stretch

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

30 Min Dumbbell Full Body Workout

hf-wp-user — Mon, 06 Apr 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Increase your strength and develop lean muscle with this no-repeat weight training workout you can do right at home. The quick pace and constantly changing exercises keep the intensity high and help you make the most of every minute. Having a few different weights nearby will allow you to adjust the resistance for each movement of this dumbbell full body workout. A bench, chair, or box can also be helpful for some exercises, but it’s completely optional. Ready to begin? Let’s go!

Warm up
Arm Crossover / Overhead Ext. + Butt Kick
Glute Bridge March
Lying Hamstring Stretch

Dumbbell Full Body Workout

DB Sumo Deadlift x 12
High Plank Row / Incline x 12 each
Push Up + Shoulder Taps / Incline x 12
DB Lateral Lunge + SA Press / Lateral Step x 8 each
1:3 Tempo Hammer Curl x 12
SA Suitcase March x 60 sec
Lying Alternating DB Fly x 12
Glute Bridge Walkout x 60 sec
DB Elbow Out Ext. x 12
DB Straight Arm Reverse Fly x 12
Goblet Staggered Squat / Goblet Squat x 16
Single Leg RDL / Kickstand x 10 each
DB Thumb Up Lateral Raise x 12
DB Thruster x 12

Cool Down
Lying Figure Four
Lying Knee Hug
Toe Touch + Chest Opener

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

30 Min Full Body Strength Training

hf-wp-user — Mon, 23 Mar 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Get stronger and build lean muscle right at home with this full body weight training session. We’ll use supersets to keep the intensity up and maximize your time. All you need is a set of dumbbells, and having a few different weights nearby will help you tailor the resistance for each movement. We’ll work together to improve strength and build lean muscle. Let’s get started!

Warm up
Standing I, T, Y Raises
Standing Hamstring Stretches
Multi-Planar Lunge

30 Min Full Body Strength Training

A1: DB Front Rack Reverse Lunge / Modify Depth x 8 each
A2: Bent-Over Curl x 12
B1: SA Kickstand RDL + Row x 8 each
B2: DB Shoulder Press x 12
C1: DB Narrow Press + Knee Raise / Feet Return x 12
C2: DB Hip Thrust / No DB x 15
C3: DB Pullover x 12
D1: Wall Sit x 60 sec
D2: DB Pronate Triceps Kickback x 12

Cool Down
Wide Stance Floor Touch + Scarecrow
Kneeling Hip Flexor Stretch
90-90 Hip Stretch

The post 30 Min Full Body Strength Training appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

35 Min Strength Training at Home

hf-wp-user — Mon, 09 Mar 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle from the comfort of home with this full-body weight training workout. Supersets will keep the pace high and help you get the most out of every minute. All you need is a set of dumbbells, and having a few weight options nearby will let you adjust as needed for each exercise. A chair, bench, or box might be helpful for certain moves, but they’re totally optional. Let’s begin!

Warm up
Toe Touch to Chest Opener
Reverse Lunge and Twist
Rotating 90-90 Hip Stretch

Strength Training at Home

A1: Duffin Row x 12
A2: Bulgarian Split Squat / Split Squat x 10 each
B1: Goblet Squat x 10
B2: Iso Hip Up Chest Press x 15
C1: Side Lunge + Leg Raise x 8 each
C2: Curl + Arnold Press x 10
C3: Half Kneeling Chop x 60 sec
D1: Push Up + Knee to Elbow / Incline x 10
D2: 3:1 Tempo RDL x 10

Cool Down
Side Lying Quad Stretch
Page Turner
V-Sit 3 Way Stretch

The post 35 Min Strength Training at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Full Body Beginner Workout

hf-wp-user — Mon, 02 Mar 2026 12:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Get started with this 30-minute full-body workout created especially for beginners and adults over 50. Today’s session features no repeated exercises. All you need is a pair of dumbbells, making it simple to follow along at home. A chair, bench, or box may be helpful for a few modifications, but they’re completely optional. Let’s build strength safely and confidently—right where you are!

Warm up
Hamstring Sweep
Overhead Squat

Full Body Beginner Workout

DB Staggered SA Row x 12
DB Sumo DL x 12
Narrow Push Up Incline / Wall x 12
Bird Dogs x 60 sec
Dead Bug x 60 sec
DB Face Pull x 12
Pause Reverse Lunge / Chair Supported x 16
SA Push Press x 12
Crossbody Curl x 16
Standing Side Leg Raise / Chair Supported x 12 each
High Knee Pulldowns x 60 sec
DB Crusher Row x 12
DB Overhead Triceps Ext x 12
Wall Sit x 60 sec

Cool Down
V-Sit Reach
90-90 Hip Stretch
Floor Angel

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

30 Min Full Body Workout with Dumbbells

hf-wp-user — Mon, 23 Feb 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Boost your full-body strength and build lean muscle with this no-repeat weight training workout you can do at home. The fast pace and fresh exercises will keep the intensity up and help you maximize every minute. Just grab a set of dumbbells and have a few different weights nearby which will let you adjust as needed for each move. You may also want a bench, chair, or box available, but it isn’t required. Ready to get started? Let’s go!

Warm up
Kneeling T-Rotation + Shoulder Counter
Dynamic Knee Hug + Quad Stretch
Wrist Waterfall

Full Body Workout with Dumbbells

SA Staggered DB High Pull x 10 each
DB Squat + Press x 12
Reverse Curl x 12
Straight Arm Overhead Front Raise x 12
Reverse Lunge + Twist x 16
DB Crusher Row x 12
Iso-90 Push Up Hold / from Incline 3×15 sec
DB Good Morning x12
Iso-90 Row Hold 3×15 sec
Seesaw DB Narrow Chest Press x 12
DB Hip Up x 15
Hollow Body Rockers / Knees Bent x 60 sec
DB One Leg Calf Raise x 30
Chimera Squat x 16

Cool Down
V-Sit Reach
One Leg In V Stretch
Hands Behind Head Chest Stretch

The post 30 Min Full Body Workout with Dumbbells appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Full Body Workout

hf-wp-user — Mon, 09 Feb 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build full-body strength and lean muscle with this no-repeat weight training workout you can do at home. The fast pace and fresh moves will keep you challenged from start to finish. All you need is a set of dumbbells, and having a few different weights on hand will help you tailor each exercise to your needs. Ready to get started? Let’s do this!

Warm up
Figure Four Contours
Quadruped Thread the Needle to Rotation
Sprinter Stretch to Half Kneeling Hip Flexor Stretch

Full Body Workout

Single Arm DB Row + Twist x 12
Alt Standing Chest Raise x 12
Offset Deep Reverse Lunge x 16
DB Pullover + Iso-Hip Up x 12
DB Narrow Chest Press x 12
Lying Leg Raise + Reach Crunch / Knee Raise x 45 sec
DB Cossack Squat x 16
DB Crossbody Curl x 20
DB Sumo Row + Press x 12
Single Arm Overhead Triceps Ext x 12 each

Cool Down
Behind the Back Chest Opener
Wall Downward Dog
Standing Quad Stretch

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

30 Min Strength Training at Home

hf-wp-user — Mon, 02 Feb 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build full-body strength and lean muscle right from home with this efficient strength training workout. Supersets will keep the intensity high and help you make the most of your time. All you need is a pair of dumbbells, and having a few weight options nearby will allow you to adjust for each exercise. A chair, bench, or box may be helpful for some movements, but they’re completely optional. Let’s get started!

Warm up
Hamstring Sweep
Standing Figure Fours
Half-Kneeling Scarecrow + Rotation

Strength Training at Home

A1: SA Staggered DB Row x 12
A2: Fiend Squats x 6 each
B1: Hollow Body Chest Press / Knees Bent x 12
B2: Side Plank Leg Raise / from Knee x 10
C1: Kickstand RDL x 8 each
C2: Crossbody Curl x 12 each
C3: Alt Iso Front Raise x 10 each
D1: High Plank Triceps Ext / from Incline x 10 each
D2: DB Split Squat to High Pull x 6 each

Cool Down
V-Sit 3 Position Stretch
Lying Overhead Shoulder Extension
Waterfall Wrist Stretch

The post 30 Min Strength Training at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Full Body Dumbbell Workout

hf-wp-user — Mon, 19 Jan 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Need a strength workout that’s both effective and time-saving? This full-body dumbbell routine features complexes designed to push your limits and maximize results. Have a few pairs of dumbbells nearby so you can adjust the resistance as needed. A bench, chair, or box might come in handy for a few optional moves, but they’re completely optional. With no repeated exercises, you’ll hit each movement just once, so give it your all. Let’s jump in!

Warm up
Overhead Deep Squat to Scarecrow
Straight Leg Kick and Twist
Bird Dogs

Full Body Dumbbell Workout

Forward and Back Lunge + Curl x 10 each leg
Arnold Press x 12
DB Clean x 12
Kickstand Goblet Squat x 8 each
DB Chest Press from Floor / Bench x 12
DB Triceps Ext from Floor / Bench x 15
DB Long Crunch from Floor / Bench x 45 sec
Pendlay March x 45 sec
DB Scaption x 15
DB Side Lunge x 8 each
1 ¼ Push Up from Floor / from Incline x 12
One Arm Dumbbell Snatch x 8 each

Cool Down
Downward Dog to Child’s Pose
Bent Arm Wall Chest Stretch
Standing Quad Stretch

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

45 Min Full Body Dumbbell Workout

hf-wp-user — Mon, 05 Jan 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle from home with this full-body weight training workout. We’ll use supersets to maintain intensity and maximize your results in less time. All you need is a set of dumbbells, and having a few different weights nearby will help you tailor the resistance for each move. A chair, box, or bench might come in handy for certain exercises, but they’re entirely optional. Let’s begin!

Warm up
Deep Squat to Hip Pry
Wall Lat Slides
Wall Angels

Full Body Dumbbell Workout

A1: Split Stance High Pull x 10
A2: Chimera Squat x 12
B1: Twisting Chest Press / from Bench x 12
B2: Plank + Side Plank / from Knees x 60 sec
C1: Bear Crawl Push Up / from Incline x 10
C2: Triple Extension Sumo DL x 10
C3: DB Hang Cleans x 12
D1: DB Elbow Out Ext x 12
D2: Deep Split Squat x 8 each
E1: Bicep Crusher: Zottman / Palms Up / Hammer x 7 each
E2: One Leg Hip Ups x 12 each
E3: Elbow to Knee Crunch / Modified x 45 sec

Cool Down
Hip External / Internal Rotation
Lying Hamstring + Crossover Stretch
Lying Overhead Ext to Arm Circle

The post 45 Min Full Body Dumbbell Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.