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

40 Min Full Body Dumbbell Workout

hf-wp-user — Mon, 14 Sep 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle with this full-body dumbbell workout you can do right at home. We’ll use supersets to keep the intensity high and help you get more done in less time. All you need is a set of dumbbells, and having a few different weight options nearby will let you adjust the resistance for each exercise. You may also use a bench, box, or chair for some modifications, but it isn’t required. Let’s get started!

Warm up
Squat to Hamstring Reach
Hip Flexor Stretch + Page Opener
Arm Crossover + Overhead Reach

40 Min Full Body Dumbbell Workout

A1: DB Hack Squat / Flat Feet x 12
A2: DB Gorilla Row / Adjust Depth x 10 each
B1: Push Up / Incline x 12
B2: DB Side Lunge / Adjust Depth x 8 each
C1: Half-Kneeling SA Arnold Press / Standing x 10 each
C2: DB RDL + Shrug x 12
C3: DB Cross Body Curl x 16
D1: Lying DB Reverse Triceps Ext from Floor x 12
D2: DB Single-Leg Hip Up / No DB x 10 each
D3: Starfish Double Crunch / Feet Return x 60 seconds

Cool Down
Lying Straight Leg Hamstring Stretch
Figure Four Stretch
Side Lying Quad Stretch
Hands Behind Head Chest Stretch

The post 40 Min Full Body Dumbbell Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Strength Training at Home

hf-wp-user — Mon, 31 Aug 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle at home with this full-body strength training workout. We’ll use supersets to keep the intensity high and help you make the most of every minute. All you need is a set of dumbbells, and having a few different weight options nearby will allow you to adjust the resistance for each exercise. A chair, bench, or box may be helpful for certain movements, but they’re completely optional. Let’s get started!

Warm up
Lateral Shift Squat
Stepback + Rotation
Toe Touch to Chest Opener

Strength Training at Home

A1: DB Goblet Lateral Lunge / Adjust Depth x 8 each
A2: DB Cleans x 12
B1: Suitcase Squat x 10
B2: DB Chest Press from Bench / Floor x 10
C1: Straight Arm Front Raise Overhead / Parallel x 12
C2: Sumo RDL x 10

Cool Down
Standing Quad Stretch
Downward Dog to Child’s Post to Cobra

The post 20 Min Strength Training at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Standing Full Body Workout

hf-wp-user — Mon, 24 Aug 2026 12:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Get moving with this 30 minute standing full-body workout designed for men and women. This no-repeat routine keeps things fresh by featuring a different exercise each time. All you need is a pair of dumbbells, making it easy to follow along from home. A chair, bench, or box can be used for a few optional modifications, but they’re not required. This workout is great for beginners through intermediate trainees and is also appropriate for those over 50. Let’s build strength safely and confidently together!

Warm up
Lateral Shift + Reach
Standing Scarecrow
Hamstring Sweep

Standing Full Body Workout

DB Goblet Squat / Adjust Depth x 12
Standing Low DB Fly x 12
SA Supported DB Row x 12 each
DB Reverse Lunge / Supported x 8 each
DB Hammer Curl + Press x 10
Kickstand RDL x 8 each
DB Front Rack March + Pause / No Pause x 60 sec
Incline Push Up x 12 / Wall Push Up x 12
DB Sumo Squat + Calf Raise x 12
DB Duffin Row x 12
DB Overhead Triceps Extension x 12
DB Staggered Squat x 12 / Adjust Depth
Standing Dumbbell Russian Twist x 45 sec

Cool Down
Wall Lat Stretch
Toe Touch to Chest Opener
Standing Quad Stretch

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

20 Min Full Body Weight Training

hf-wp-user — Mon, 17 Aug 2026 13:29:11 +0000

Intermediate Difficulty with Advanced Modifications provided

Get stronger and build lean muscle from the comfort of home with this full-body weight training workout. We’ll use supersets to keep the pace high and maximize every minute of your workout. All you need is a set of dumbbells, and having a few different weights available will help you choose the right resistance for each exercise. Together, we’ll work to increase strength, build lean muscle, and improve overall fitness. Let’s get started!

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

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

30 Min Full Body Workout

hf-wp-user — Mon, 03 Aug 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle at home with this fast-paced, no-repeat weight training workout. New exercises throughout will keep the intensity up and challenge your entire body from start to finish. For this 30-minute full-body dumbbell routine, it’s helpful to have a few different weights nearby so you can adjust the resistance for each movement. A bench, chair, or box may be useful for some exercises, but they’re completely optional. Ready to get started? Let’s go!

Warm up
Toe Touch to Chest Opener
Kneeling T-Rotation + Shoulder Counter

30 Min Full Body Workout

SA Bent-over DB Row + Twist x 12 each
DB Alternating Press from Floor / Bench x 12 each
DB Front Rack Reverse Lunge x 8 each
DB Standing Around the World x 10
Kickstand Good Morning x 10 each
DB Zottman Curl x 12
DB Pause Squat x 12
DB Triceps Ext from Floor / Bench x 12
Hollow Body / Knees Bent x 60 sec
Narrow Push Up / from Incline x 12
DB Reverse Fly x 12
DB Sumo Squat Pulse x 45 sec
Side Plank / from Knee x 60 sec
Low Plank Opposite Arm & Leg Ext / from Knees x 45 sec
DB Split Stance High Pull x 8 each

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

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

40 Min Full Body Dumbbell Workout

hf-wp-user — Mon, 20 Jul 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle with this at-home weight training workout. We’ll use supersets to keep the pace up and maximize your results in less time. Today’s routine is a full body dumbbell workout. All you need is a set of weights, and having a few different weight options available will help you adjust the resistance for each movement. Let’s get moving!

Warm up
Deep Squat + Hip Pry
Wall Page Turner + Half Angel
Hamstring Sweep

Full Body Dumbbell Workout

A1: Bottom ¾ Narrow Goblet Squat / Full x 15
A2: DB Reverse Row x 12
B1: DB Floor Narrow Press + Hip Up x 12
B2: B-Stance RDL x 8 each
C1: DB Side Raise x 10
C2: DB Curtsy Lunge / Reverse Lunge x 8 each
C3: DB Crush Grip Curl x 12
D1: DB Elbow Out Triceps Extension x 12
D2: DB Frog Pump x 15
D3: 3-Way Plank Circuit / from Knees x 90 seconds

Cool Down
Pigeon Stretch
Kneeling Hip Flexor + Adductor Stretch
Forward Fold + Chest Opener

The post 40 Min Full Body Dumbbell Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

60 Min Full Body Dumbbell Workout

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

Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle from home with this fast-paced, no-repeat weight training workout. The constantly changing exercises and steady intensity will keep you challenged while helping you maximize every minute. For this 60 min full-body dumbbell workout, it’s helpful to have a few different weight options nearby so you can adjust the resistance for each movement. A bench, chair, or box may also be useful for certain exercises, but they’re completely optional. Ready to get moving? Let’s begin!

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

60 Min Full Body Dumbbell Workout

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

20 Min Strength Training at Home

hf-wp-user — Mon, 15 Jun 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build total-body strength and lean muscle from the comfort of home with this effective strength training workout. We’ll use supersets to keep the pace up and maximize your results in minimal time. All you need is a pair of dumbbells, and having a few different weight options nearby will help you customize the resistance for each movement. Let’s begin!

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

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

The post 20 Min Strength Training at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Full Body Beginner Workout

hf-wp-user — Mon, 08 Jun 2026 12:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Kick things off with this 20-minute full-body workout designed for beginners and adults over 50. This session includes all new movements with no repeats, keeping things fresh from start to finish. All you need is a pair of dumbbells to follow along at home. A chair, bench, or box can be used for a few optional modifications, but they’re not required. 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

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

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

30 Min Full Body Strength Workout

hf-wp-user — Mon, 01 Jun 2026 12:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Build strength while burning fat with this fast-paced, no-repeat strength training workout. This full-body dumbbell routine keeps things fresh with new exercises throughout, helping you stay challenged from start to finish. Keep a few different weights nearby so you can adjust the resistance for each movement. A bench, chair, or box may be helpful for some exercises, but it’s completely optional. Ready to get started? Let’s go!

Warm up
Multi-Planar Lunge + Kneeling Hip Flexor to Overhead

Full Body Strength Workout

DB Front Loaded Heel Elevated Squat / Flat x 12
SA Staggered DB Row x 12 each
DB Uppercut Press x 12
RDL + Shrug x 12
DB Cossack Squat / Lateral Squat x 16
DB Chest Press from Floor / from Bench x 12
DB Tate Press from Floor / Bench x 12
Wall Sit x 60 sec
DB Drag Curl x 12
DB Suitcase March x 60 sec
Bear Plank DB Drag / from Knees x 60 sec
Reverse Lunge + Twist / Stepback x 12
Rear Delt Row x 12
3:1 Tempo DB Side Raise x 12
DB Sumo DL Pulse / No DB x 20

Cool Down
90-90 Hip Stretch
Page Turner
Side Lying Quad Stretch

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