12 Min Beginner Weight Training - Strength Training for Beginners - Beginner Workout Routine

[00:00] [Music]

[00:04] hey everybody coach kak here from HASfit

[00:07] and this is my beginner weight training

[00:09] workout it's a great workout for both

[00:11] men and women of a beginner through

[00:13] intermediate Fitness level really the

[00:16] more weight that you use the harder the

[00:18] workout will be for you but I'd prefer

[00:20] that you start with the lighter weight

[00:21] and work your way up as you see fit most

[00:24] men will start with weight between 10 to

[00:27] 15 pounds most females will start with

[00:29] the weight between five to 10 lounds all

[00:32] right let's get started with a little

[00:33] Mobility uh drill to start this is a a

[00:36] good movement I feel for beginners to

[00:37] really strengthen their core and to get

[00:39] you some of the good mechanics needed

[00:42] for some foundational movements okay

[00:44] feet or shoulder width apart hands are

[00:46] up we're going to do a overhead squat

[00:49] weights back in your hips head and chest

[00:51] is up and I realize you're probably not

[00:54] going to be able to get quite as far

[00:55] down as I am to start I want you to try

[00:57] your best not to bend over at your waist

[00:59] keep keep those arms straight up get as

[01:01] far as you can keep in good form kind of

[01:04] stretch it at the bottom and back up

[01:08] whatever depth you can get to get to it

[01:11] breathe we're not even going to count

[01:12] reps on this we're just going to move

[01:14] nice and

[01:15] slow for three two one okay good woo Sun

[01:21] just came out getting warm out here

[01:24] feels good all right we're going to get

[01:25] the workout started we're going to need

[01:26] our dumbell for every exercise today go

[01:30] and grab

[01:31] those we're going to do three rounds of

[01:34] six individual exercises our first

[01:38] exercise is going to be a dumbbell good

[01:40] morning this is great for your whole

[01:42] posterior chain you're going to have

[01:43] your elbows in Bend at a 90° angle a

[01:47] little bend your knees and I want you to

[01:49] just bend at your waist feeling that

[01:50] stretch in your hamstrings and then

[01:53] bring your hips forward to stand up your

[01:55] elbows stay locked in your arms don't

[01:57] move and breathe we're going to do eight

[02:00] repetitions of every exercise today just

[02:02] keeping it

[02:04] simple just getting started here

[02:07] good that's five for me we're doing

[02:10] eight feel that stretch in the

[02:12] hamstrings keep your back straight pull

[02:14] push your butt back behind you have one

[02:19] more good moving on we're going to do an

[02:23] upper body exercise it's a dumbbell curl

[02:26] plus an Arnold press Palms are

[02:28] up we're going to

[02:31] curl press up as you twist your hands

[02:34] forward and return back down okay so

[02:38] it's four four parts one two three four

[02:43] again we have eight to do all right

[02:44] let's get started if you haven't

[02:48] already nice I'll say that's two for

[02:52] me four

[02:55] good keep the pace

[02:58] up get into a nice nice little rhythm

[03:00] keeping good

[03:04] form give me one more eight for

[03:08] me good okay keeping these dumbbells

[03:12] we're going to move on to a classic move

[03:14] a dumbbell squat so your feet or

[03:17] shoulder width

[03:18] apart anytime we do a squat I want your

[03:20] hips to be the first thing that you move

[03:22] going to put your weight back in your

[03:23] hips head chest is up keep your knees

[03:26] out back straight and stand back up your

[03:30] posture on this is just as important as

[03:32] your legs themselves that's two we're

[03:34] doing eight

[03:37] breathe three this is one of those

[03:39] movements that usually doesn't come easy

[03:41] to people you have to work on it you get

[03:43] better and better at your

[03:45] form and your flexibility being able to

[03:47] get down to parallel keep those knees

[03:50] out don't let them come in eight in

[03:53] total last one good job okay moving on

[03:57] we're going to do a dumbbell B over row

[03:59] so again this one's focusing on keeping

[04:01] that core

[04:04] tight back is straight we're going to

[04:07] row keeping your back tight on a 45 Dee

[04:09] angle anytime we do a row I want you to

[04:12] pretend like somebody's pulling back in

[04:13] your elbows with a string pull back on

[04:15] those elbows it's

[04:17] four five controlled

[04:21] six seven keep that core

[04:24] tight eight nice work all right what do

[04:28] we got next ah we're going to hit the

[04:30] ground with our dumbbells for the next

[04:32] one so I want you to go ahead and every

[04:34] time we go in

[04:35] between exercises go aad and give me a

[04:37] second to explain it and that's your

[04:39] rest period not very long I know

[04:42] dumbbell chest

[04:44] press keep your elbows under the

[04:49] dumbbells and squeeze your chest up at

[04:51] the Top If you have a bench you can go

[04:54] ahead and use it on this

[04:56] one it's eight repetitions

[05:01] in

[05:03] total one more for

[05:07] me okay good we're up on our

[05:11] feet and this is the last one of the

[05:13] first round so this is two movements in

[05:16] one on this one we're going to do a Sumo

[05:19] deadlift so you're going to have a wide

[05:21] stance toes are pointed out a little bit

[05:24] butt goes back dumbbells in between your

[05:27] knees and what when you stand up want

[05:29] you to pull bringing your elbows up and

[05:32] return so use those legs to help pull

[05:34] the dumbbells up good we're doing

[05:39] eight doing it with

[05:42] me weight back in the

[05:45] hips pulling up on the elbows nice work

[05:49] last one good okay you can go and set

[05:51] those dumbbells down so we're going to

[05:54] take a little longer break in between

[05:56] rounds end of the first round three

[05:58] rounds in total if you have some water

[06:00] get it if you just want to catch your

[06:01] breath feel free to do so we're moving

[06:05] at a pretty good pace so your heart rate

[06:06] is expected to get up in

[06:11] this really Design This one to be

[06:14] efficient you're gaining strength

[06:17] getting your heart rate up at the same

[06:18] time and in just six few very few

[06:21] movements six movements really hitting

[06:23] your whole

[06:26] body okay it's been 1 minute that means

[06:29] let grab those dumbbells get ready to

[06:31] start from the top one down two to go

[06:34] we're going to do the dumbbell good

[06:36] morning next so bringing those elbows

[06:38] into your

[06:40] sides bending over at your waist

[06:43] standing back up remember we have eight

[06:45] all of these exercises

[06:49] today I like this one especially for

[06:52] beginners because it really helps teach

[06:53] you this good

[06:54] form how to use your hips in

[06:58] exercises also I feel like the posterior

[07:01] chain your hamstrings glutes lower back

[07:03] is too often ignored especially by

[07:07] beginners just want to work on their abs

[07:10] so don't forget about this chain in the

[07:12] back side okay that's eight nice work

[07:15] curl plus Arnold press hitting that

[07:17] upper body going to get burn out those

[07:19] shoulders okay curl press up overhead as

[07:24] you may have guessed the curl vers

[07:26] Arnold or plus Arnold press AR presses

[07:30] named after Arnold swarzenegger I guess

[07:33] this was one of his patented moves must

[07:36] we a must

[07:38] work he looks great and for his age all

[07:43] right that's six remember eight in

[07:46] total get that core tight on this a

[07:48] little Bend in the knees helps and eight

[07:53] good

[07:54] work going to work on our back next

[07:57] dumbbell bent over row

[07:59] mostly your lats this one focuses on the

[08:02] sides here weights back in your hips

[08:04] back is straight pull back on those

[08:08] elbows keep your back straight head up

[08:11] good eight eight

[08:18] pulls seven one

[08:21] more eight good job I know your hands

[08:24] are probably getting tired from holding

[08:25] these dumbbells mine are too we're just

[08:27] going to keep this pace up move moving

[08:29] into the next one going down to the

[08:31] ground dumbbell chest

[08:34] press about that time of the workout

[08:36] will you start wondering why you're here

[08:39] remember what brought you here at the

[08:40] beginning stay focused on it okay

[08:43] dumbbell chest

[08:45] press nice full range

[08:47] motion all the way up don't bounce your

[08:50] arms off the

[08:56] ground six two more

[08:59] seven hit one more if you got it and

[09:02] eight nice okay let's get up on our

[09:07] feet and we have that last one of the

[09:09] second round dumbbell Sumo weight back

[09:13] in the hips plus upright

[09:18] row okay let's go

[09:22] ready

[09:24] one

[09:26] two breathe fighting with me

[09:32] here this a very efficient movement

[09:34] works a lot of different muscle

[09:37] groups seven one

[09:40] more eight good good okay you can set

[09:43] those dumbbells

[09:45] down grab a quick drink if you'd like

[09:48] I'm going to mouth often gets dried uh

[09:52] doing

[09:58] 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