[0:00] [Music]
[0:04] hey everybody coach kak here from HASfit
[0:07] and this is my beginner weight training
[0:09] workout it's a great workout for both
[0:11] men and women of a beginner through
[0:13] intermediate Fitness level really the
[0:16] more weight that you use the harder the
[0:18] workout will be for you but I'd prefer
[0:20] that you start with the lighter weight
[0:21] and work your way up as you see fit most
[0:24] men will start with weight between 10 to
[0:27] 15 pounds most females will start with
[0:29] the weight between five to 10 lounds all
[0:32] right let's get started with a little
[0:33] Mobility uh drill to start this is a a
[0:36] good movement I feel for beginners to
[0:37] really strengthen their core and to get
[0:39] you some of the good mechanics needed
[0:42] for some foundational movements okay
[0:44] feet or shoulder width apart hands are
[0:46] up we're going to do a overhead squat
[0:49] weights back in your hips head and chest
[0:51] is up and I realize you're probably not
[0:54] going to be able to get quite as far
[0:55] down as I am to start I want you to try
[0:57] your best not to bend over at your waist
[0:59] keep keep those arms straight up get as
[1:01] far as you can keep in good form kind of
[1:04] stretch it at the bottom and back up
[1:08] whatever depth you can get to get to it
[1:11] breathe we're not even going to count
[1:12] reps on this we're just going to move
[1:14] nice and
[1:15] slow for three two one okay good woo Sun
[1:21] just came out getting warm out here
[1:24] feels good all right we're going to get
[1:25] the workout started we're going to need
[1:26] our dumbell for every exercise today go
[1:30] and grab
[1:31] those we're going to do three rounds of
[1:34] six individual exercises our first
[1:38] exercise is going to be a dumbbell good
[1:40] morning this is great for your whole
[1:42] posterior chain you're going to have
[1:43] your elbows in Bend at a 90° angle a
[1:47] little bend your knees and I want you to
[1:49] just bend at your waist feeling that
[1:50] stretch in your hamstrings and then
[1:53] bring your hips forward to stand up your
[1:55] elbows stay locked in your arms don't
[1:57] move and breathe we're going to do eight
[2:00] repetitions of every exercise today just
[2:02] keeping it
[2:04] simple just getting started here
[2:07] good that's five for me we're doing
[2:10] eight feel that stretch in the
[2:12] hamstrings keep your back straight pull
[2:14] push your butt back behind you have one
[2:19] more good moving on we're going to do an
[2:23] upper body exercise it's a dumbbell curl
[2:26] plus an Arnold press Palms are
[2:28] up we're going to
[2:31] curl press up as you twist your hands
[2:34] forward and return back down okay so
[2:38] it's four four parts one two three four
[2:43] again we have eight to do all right
[2:44] let's get started if you haven't
[2:48] already nice I'll say that's two for
[2:52] me four
[2:55] good keep the pace
[2:58] up get into a nice nice little rhythm
[3:00] keeping good
[3:04] form give me one more eight for
[3:08] me good okay keeping these dumbbells
[3:12] we're going to move on to a classic move
[3:14] a dumbbell squat so your feet or
[3:17] shoulder width
[3:18] apart anytime we do a squat I want your
[3:20] hips to be the first thing that you move
[3:22] going to put your weight back in your
[3:23] hips head chest is up keep your knees
[3:26] out back straight and stand back up your
[3:30] posture on this is just as important as
[3:32] your legs themselves that's two we're
[3:34] doing eight
[3:37] breathe three this is one of those
[3:39] movements that usually doesn't come easy
[3:41] to people you have to work on it you get
[3:43] better and better at your
[3:45] form and your flexibility being able to
[3:47] get down to parallel keep those knees
[3:50] out don't let them come in eight in
[3:53] total last one good job okay moving on
[3:57] we're going to do a dumbbell B over row
[3:59] so again this one's focusing on keeping
[4:01] that core
[4:04] tight back is straight we're going to
[4:07] row keeping your back tight on a 45 Dee
[4:09] angle anytime we do a row I want you to
[4:12] pretend like somebody's pulling back in
[4:13] your elbows with a string pull back on
[4:15] those elbows it's
[4:17] four five controlled
[4:21] six seven keep that core
[4:24] tight eight nice work all right what do
[4:28] we got next ah we're going to hit the
[4:30] ground with our dumbbells for the next
[4:32] one so I want you to go ahead and every
[4:34] time we go in
[4:35] between exercises go aad and give me a
[4:37] second to explain it and that's your
[4:39] rest period not very long I know
[4:42] dumbbell chest
[4:44] press keep your elbows under the
[4:49] dumbbells and squeeze your chest up at
[4:51] the Top If you have a bench you can go
[4:54] ahead and use it on this
[4:56] one it's eight repetitions
[5:01] in
[5:03] total one more for
[5:07] me okay good we're up on our
[5:11] feet and this is the last one of the
[5:13] first round so this is two movements in
[5:16] one on this one we're going to do a Sumo
[5:19] deadlift so you're going to have a wide
[5:21] stance toes are pointed out a little bit
[5:24] butt goes back dumbbells in between your
[5:27] knees and what when you stand up want
[5:29] you to pull bringing your elbows up and
[5:32] return so use those legs to help pull
[5:34] the dumbbells up good we're doing
[5:39] eight doing it with
[5:42] me weight back in the
[5:45] hips pulling up on the elbows nice work
[5:49] last one good okay you can go and set
[5:51] those dumbbells down so we're going to
[5:54] take a little longer break in between
[5:56] rounds end of the first round three
[5:58] rounds in total if you have some water
[6:00] get it if you just want to catch your
[6:01] breath feel free to do so we're moving
[6:05] at a pretty good pace so your heart rate
[6:06] is expected to get up in
[6:11] this really Design This one to be
[6:14] efficient you're gaining strength
[6:17] getting your heart rate up at the same
[6:18] time and in just six few very few
[6:21] movements six movements really hitting
[6:23] your whole
[6:26] body okay it's been 1 minute that means
[6:29] let grab those dumbbells get ready to
[6:31] start from the top one down two to go
[6:34] we're going to do the dumbbell good
[6:36] morning next so bringing those elbows
[6:38] into your
[6:40] sides bending over at your waist
[6:43] standing back up remember we have eight
[6:45] all of these exercises
[6:49] today I like this one especially for
[6:52] beginners because it really helps teach
[6:53] you this good
[6:54] form how to use your hips in
[6:58] exercises also I feel like the posterior
[7:01] chain your hamstrings glutes lower back
[7:03] is too often ignored especially by
[7:07] beginners just want to work on their abs
[7:10] so don't forget about this chain in the
[7:12] back side okay that's eight nice work
[7:15] curl plus Arnold press hitting that
[7:17] upper body going to get burn out those
[7:19] shoulders okay curl press up overhead as
[7:24] you may have guessed the curl vers
[7:26] Arnold or plus Arnold press AR presses
[7:30] named after Arnold swarzenegger I guess
[7:33] this was one of his patented moves must
[7:36] we a must
[7:38] work he looks great and for his age all
[7:43] right that's six remember eight in
[7:46] total get that core tight on this a
[7:48] little Bend in the knees helps and eight
[7:53] good
[7:54] work going to work on our back next
[7:57] dumbbell bent over row
[7:59] mostly your lats this one focuses on the
[8:02] sides here weights back in your hips
[8:04] back is straight pull back on those
[8:08] elbows keep your back straight head up
[8:11] good eight eight
[8:18] pulls seven one
[8:21] more eight good job I know your hands
[8:24] are probably getting tired from holding
[8:25] these dumbbells mine are too we're just
[8:27] going to keep this pace up move moving
[8:29] into the next one going down to the
[8:31] ground dumbbell chest
[8:34] press about that time of the workout
[8:36] will you start wondering why you're here
[8:39] remember what brought you here at the
[8:40] beginning stay focused on it okay
[8:43] dumbbell chest
[8:45] press nice full range
[8:47] motion all the way up don't bounce your
[8:50] arms off the
[8:56] ground six two more
[8:59] seven hit one more if you got it and
[9:02] eight nice okay let's get up on our
[9:07] feet and we have that last one of the
[9:09] second round dumbbell Sumo weight back
[9:13] in the hips plus upright
[9:18] row okay let's go
[9:22] ready
[9:24] one
[9:26] two breathe fighting with me
[9:32] here this a very efficient movement
[9:34] works a lot of different muscle
[9:37] groups seven one
[9:40] more eight good good okay you can set
[9:43] those dumbbells
[9:45] down grab a quick drink if you'd like
[9:48] I'm going to mouth often gets dried uh
[9:52] doing
[9:58] these okay about 30 more
[10:05] seconds okay couple more deep breaths
[10:09] and let's get it dumbbells
[10:12] up last set dumbbell good morning elbows
[10:15] into your sides weight back in your hips
[10:19] back is straight all right we're two
[10:21] rounds down only one to go that's it
[10:24] come this far keep it grinding keep it
[10:27] moving it's three
[10:32] four five you're going to be fit in no
[10:35] time
[10:38] six seven let's do one
[10:42] more eight very
[10:45] good okay what do we got next curl plus
[10:48] Arnold press this one's hitting biceps
[10:52] shoulders little bit of
[10:54] chest a little bit of everything
[10:56] remember okay let's go last set of
[11:01] these now that you had the movements
[11:04] down you're a little more sure of the
[11:06] form feel free to pick up the pace a
[11:08] little bit under
[11:10] control but feel free to pick up the
[11:12] pace just a little
[11:15] bit one two
[11:18] more
[11:23] good nice okay I'll give you a few more
[11:25] seconds if you're still moving keep
[11:27] grinding get those eight repetitions in
[11:29] just cuz we're moving on doesn't get
[11:30] mean you don't have to do them all
[11:33] right dumbbell bent over row let's go
[11:37] weight back in your hips 45 degree angle
[11:42] we're pulling back on those elbows
[11:43] remember anytime we're doing a row
[11:45] fundamentally try to pull back on those
[11:46] elbows and not the hands that's what I
[11:48] mean right I don't want you like this
[11:50] pull back on the elbows
[11:53] good that's
[11:55] four
[11:56] five six think about how great you're
[11:58] you're going to feel when this workout
[11:59] is all done check it off your list for
[12:02] the day eight
[12:07] excellent moving on we're going to the
[12:09] ground that dumbbell chest
[12:13] press remember don't just do strength
[12:16] training don't just do the ab workouts
[12:19] don't just do one thing and stick to one
[12:21] thing make sure you switch it up try out
[12:23] some of the other workouts don't just do
[12:25] the same one all the time all right here
[12:27] we go
[12:30] one two that variety is really going to
[12:32] help you accomplish your
[12:33] [Music]
[12:35] goals because your body will never get
[12:37] used to anything you never never hit a
[12:38] plateau so just mix it up keep being
[12:43] creative nice that's six for me come on
[12:45] let's go
[12:47] seven eight good work we're up on our
[12:51] feet would you believe this is the last
[12:53] one of the day a hard one cuz again
[12:57] working lots of different mod muscles
[12:59] Sumo deadlift plus ight row that core
[13:03] tight don't bend over and let your back
[13:07] bend back straight ready hips back and
[13:11] pull that's
[13:12] one
[13:15] two three nice this is it for the day
[13:18] right here okay let's hit four
[13:20] more three
[13:22] more almost
[13:24] there
[13:26] two one last one
[13:30] zero nice
[13:32] work got through that one appreciate you
[13:35] guys working out with me here today get
[13:37] some water start refreshing
[13:42] yourself this workout can be done by
[13:44] itself or if you want to combine it with
[13:47] one one of our beginner cardio routines
[13:49] or ad routines feel free to do that
[13:51] you'll find all those at both our
[13:52] Channel and at hasfit.com where we have
[13:56] uh actually thousands now free workouts
[13:59] workout plans meal plans all there to
[14:01] make sure you're able to accomplish your
[14:04] goals if you like this video please give
[14:06] us a thumbs up and subscribe to our
[14:09] Channel I'm coach kak from HASfit thank
[14:12] you for working out with me today and I
[14:14] will see you at your next
[14:17] workout