17 Min Strength Training Workout for Beginners - Beginner Workout Routine at Home for Women & Men

[00:00] Hey everybody, it's your personal trainer Coach Kozak here from Hasfit. And I'm Claudia and this is our beginner weight training routine.

[00:12] This routine is great for both men and women of a beginner fitness level. The only equipment required for this workout is a pair of dumbbells. Now that weight of the dumbbells is going to be totally determined by your current fitness

[00:25] level. Just remember, it's much better to start light and work your way up than the other way around. The only other equipment that you may want for this workout is a chair or a box for some

[00:37] of the modified movements. We're going to do the whole thing with you ready to get this thing going. All right. We're going to start with either a dumbbell crusher or a dumbbell t-ro. So if you want to do the easier modified versions, you go and follow Claudia.

[00:52] She's only going to be using one dumbbell I'm going to use to. So that's the main difference. I'm going to squeeze these together and I'm going to pull back and Claudia is just going to interlock her fingers and pull back.

[01:04] Either way, we're both pulling back on our elbows, keeping those elbows tucked in nice and tight to the body, pulling back and we're keeping our core tight and straight and our upper body is on a 45 degree angle.

[01:18] Now we're not going to count any repetitions today. I just want you to try to perform as many moves as you can in the lot of time period. Work at your own pace but at the same time be sure to push yourself because nobody else

[01:32] can do it for you. Three, nice work. Keep it going. Pull them back on those elbows, keeping them tight to your body and five, four, three, two,

[01:45] and one. Okay. Now, for the next one, it's going to be a combo movement. We're going to need both weights for this one. We're going to do a hip up plus chest press.

[01:57] We're going to drive off our heels and at the same time, we're going to press the dumbbell straight up and back down, we're getting a lot of different body parts worked in this one. So we're getting your hamstrings, your glutes, your lower back, your abs, chest, shoulders,

[02:13] triceps, the list goes on. But it's a very efficient movement, getting a lot of work in in a short period of time. Drive off those heels, squeeze the glutes up at the top, try your best not to pipe or extend

[02:26] your back but just come up until your upper body is in a nice, straight line and make sure not to bounce your arms off the ground either. Nice work. Breathe. One, right into the next, moving at a pace that you feel comfortable with.

[02:43] You got it, almost there. Let's go five more seconds on this one and four, three, two, one, and done.

[02:57] Okay, we're on to our feet for the next one. Need both weights, again, we're going to either do a stiff leg deadlift plus shrug or Claudia's going to show you an RDL which stands for Romanian deadlift.

[03:10] I didn't make that up plus shrug. Either way, we're going to put our weight back in our hips a little bend the knee. I'm going to go all the way down and I'm going to bring my hips forward in shrug. Claudia is just going to come and bring her hands just below her knees and then repeat that

[03:26] same shrug. So we're driving our hips backwards all the way up, hips forward and then shrug bringing your shoulders up to your ears.

[03:40] Feel that stretch in your hamstrings. If you're not feeling a stretch in the back of your leg then I want to make sure you're driving those hips back. Just a little bend in those knees and hips go back.

[03:55] Again, another combo movement. This one's hitting hamstrings, glutes, lower back and your traps. Good. And notice how both of us are keeping our backs nice and straight on this movement.

[04:08] So we're not breaking that straight line and hunching over, keeping our backs straight while we're kicking those hips back. You got it. Almost done with this one. Five, four, three, two and last one, zero.

[04:25] Nice. Okay. So we're going to move on to some shoulder presses next. I'm going to grab my box over here. Claudia's going to grab her box and I'm going to do this one from a standing position. So from the box it's a little easier, standing a little harder.

[04:38] Standing it forces me to use a little bit more stability and a little bit more core. But overall very comparable movements. You decide which one is right for you if you don't feel comfortable with the overhead quite yet. Grab a seat.

[04:51] Full range of motion on this one, all the way up, all the way down. Stay nice and under control. We want to fling or swing the dumbbells around. Keep your core tight. This is a strength training routine.

[05:05] So we don't want to, I know you said work at your own pace, but we definitely don't want to make this a cardio and just start pumping out. Correct. Exactly. If you're using a weight that you can just do 100 reps in this 30-second time period, then you

[05:18] need to up the weight. Nice. Okay. Not much time left on this one. And five, four, three, two and one. Nice.

[05:30] All right. Shake those arms. All the way. And we're going to move into a dumbbell curl. So we're going to hit those biceps next. Working on the gun show. Well, I just got a gun show where you tanked up on tonight with those guns. Anyway.

[05:42] All right. Just admire my wife's guns. Okay. So we're going to do a curl. Both palms come up. We're going to curl those pinkies in on the way up and then all the way back down. Again, this one's under control.

[05:55] So that means we're not swinging up and flinging them back down, right? It defeats the purpose. But instead, when you feel that time under tension, feel those muscles contracting, all the way up and all the way down.

[06:07] You got it good because you're going to give you a nice side view. Keep those shoulders back and square. You got it. We're breathing. We've got just 10 more seconds left on this one.

[06:20] Flatting through. You got it. And 3, 2, 1 and 0 are moving to the lower body. Claudia's going to grab her box or if you have a chair that works as well if you want to

[06:34] do the modified version. I'm also going to lose a dumbbell here. Yeah. And she's exactly. She's only going to use one way. Good point. So she's going to do a goblet squat. So she noticed how she's holding the way up two hands. And I'm going to do it.

[06:46] Got my thumbs out. I'm going to do a dumbbell squat just with at my side. So I'm going to go up and be able to get a little bit deeper than doing the chair or box squat. But either way we're both bending at the hips first, driving those hips back and then coming

[07:00] down until our hips are parallel to the ground all the way up, all the way down. And I'm just touching the chair and coming right back up. I'm not sitting.

[07:12] I'm not resting. Exactly. I make sure you're bouncing. That's the other thing. Right? Not bouncing off of the. Give you guys a little side view here. To the seat either. We're squatting. Make sure you keep those knees out.

[07:25] Don't allow them to break. You're compressing in. Nice work. How much left on this one? I don't know. Your legs are probably starting to feel it. I didn't forget about you. We got five, four, three, two, and one done.

[07:40] Okay. We're going to move on to a dumbbell tricep kick back. So we're going to hit those triceps next. Save movement. Really just to mix up your weight. Find what weight works for you on this one.

[07:52] So we're bent over. Our elbows are up. We're only going to bend at those elbows. Not moving the whole arm. Keep your core tight. And at the top, you're squeezing that back of the arm, squeezing your triceps up at the

[08:06] top. Nice work. Notice we're using that elbow as a lever. So we're not moving that upper arm. Just bend at the elbow. So I mean, but as you're not going here, right?

[08:18] No swinging. No swinging. All of a sudden, all the other muscles are taking over. We just want to isolate the triceps on this one. You got it. 10 more seconds. That's it. Guys are doing great. Thank you so much for joining us today.

[08:32] And for all of your hard work, and three, two, one, and done. Okay. We're going to the ground. Lose my weight. Glide is going to lose her weight. I'm going to keep mine, though.

[08:45] We're going to do a dumbbell reach crunch. So from a crunch position, we're going to have a feet on the ground. We're going to reach up to the ceiling, bring our shoulder blades off the ground, and come back down.

[08:57] We're contracting the abs up at the top, reaching up big and high. You see, I'm using my weights, making it more difficult. Claudia, she's just using her body weight. You could also just use one weight if you wanted to.

[09:09] That's right. So again, it's all about making this your own, coming back, repeating it, getting a little bit better every single time. And that's how we improve that consistency.

[09:23] Nice work, reaching up, don't bounce off the ground, stay under control. You got it. Nice work. Nice work. We got ten more seconds on this one, feeling those abs start to work.

[09:37] That's a good thing. That's the feeling of improvement right there. One, two, three, two, one, and zero. Okay.

[09:49] We're going to rest. That's the end of the first round. We got one more to go. All right. So it's a quick, 20 second break that doesn't give you much time. If you want, feel free to grab some water, shake it loose, take a couple deep breaths.

[10:03] We're going to get right back into it. All right. So we got ten seconds. I'm going to grab my dumbbells, we're getting ready. We're starting with the row. We're going to, I'm doing my crusher row. Claudia is doing her t-ro.

[10:17] And here we go. We're pulling back at those elbows, keeping our core nice and tight. And if you're wondering why we didn't take a longer break, even though we're beginners, that's because it workouts specifically designed to allow some muscles to rest while others

[10:30] are working. So right now, our back's working, but at the same time, our chest may be resting. It allows us to get a lot done in a short period of time. Again, pulling back on those elbows, anytime you're doing a row, you want it to be like

[10:44] you have a string attached to your elbows and you're just pulling back on it. Just be sure to keep that core tight also. Exactly. You don't want your back getting loose or allowing your abs to relax.

[10:58] Almost there on this one. Let's go five, four, three, two, and one. All right. Going to the ground. We're going to need both weights for this next one, doing that hip-up plus chest press.

[11:12] So we're driving off the heels and squeezing our glutes and pressing up at the same time. Nice work. And again, on any of these, don't feel like you have to use the same weight for all of them.

[11:25] Feel free to adjust the weight as you go through it. Start with your best gas, but don't just keep the weight if it's not, if you're not able to complete the reps in a safe manner.

[11:37] Or the other way, if it's not challenging you, make sure to up the weights so you can get that full benefit. Nice work. Driving off the heels, pressing straight up. Keep it up, guys.

[11:49] Almost there. And five, four, three, two, one, zero. We're up on our feet and try to keep the pace up a little bit faster for this second round

[12:02] because we know what we're doing. We're going to stiff leg deadlift or RDL plus shrug. Kick it back. Right, below your knees, come up in the shrug. Kicking the weight back on our hips, feeling that stretch, and up and shrug.

[12:19] Nice work. This one really hits that whole posture, your chain, so important. Always say in your front are the show muscles in the back of the go muscles. Basically, means all your power and real athleticism comes from your backside.

[12:34] Come on, keep it up. You got it. Nice work. Not many left. Let's go. Five more seconds. That's it.

[12:46] And four, three, two, one, and zero, finishing strong. All right. Grab your seat. You've got one. So, if you're doing your shoulder press, sit it. Feel free to grab it. Otherwise, kick in them up, getting right into it.

[13:02] Bring those dumbbells down to about in line with your ears, maybe just a little bit lower. It really depends on your flexibility and what feels comfortable. Don't take it to a place that feels awkward with your shoulders.

[13:15] Nice work. Of course, stays tight. It doesn't matter. Either one, whichever one you're doing. Still stays tight. Nice work. This is about that point of the workout where you start to really feel it, it starts to kick in and it becomes all mental right now.

[13:29] Not even physical. It's all in your head. It's all that mental toughness and grit that's going to keep you moving and fighting through, right by rep. Let's go. Come on. And five, four, three, two, one, zero.

[13:44] All right. Feeling good. Moving on to it. Dumbbell curls. We're hitting the biceps next. Let's get it. Both curling at the same time. Turn on those pinkies in. Here we go.

[13:56] Arms are starting to get a little bit, get a little bit of lactic acid built up in them. Remember, you don't have to listen to that. It's just a pain signal, but the muscles got plenty left. You've got this. Come on. Driving through.

[14:08] Throw those pinkies in. Shoulders are back. Nice work. One right into the next. Using good form. Not swinging the way.

[14:20] It's not getting a bunch of momentum involved. Almost there. Let's go. Five more seconds. That's it. And four, three, two, one, zero. All right.

[14:32] All right. We're moving on to either a dumbbell squat or the dumbbell goblet squat from the chair. I'll clean that name up later.

[14:44] Okay. So we're going into our squats, weights back in our hips. Make sure to break at the hips every time, because if you don't, what happens is you bend up the knees first, and you end up here, and then you're like, oh, man, my knee's

[14:56] hurt. Hips back. Then squat. That's the key. Keep those feet flat. Drive off the heels. Nice work. You got it. Every squat you do, you're going to get that much better at it.

[15:10] Nobody starts great at these. I promise you. Let's work. You're putting in the work right here, and you will see the results. I promise you. Come back. Get better. That's what it's all about. Thank you so much for your hard work today.

[15:25] Nice work. Good. We got it. Let's go. Five, four, three, two, one, and done. Okay. We're going back to the upper body. Even if I said, well, one body parts rest, and the other's working.

[15:39] So now we're going to the upper body, dumbbell tricep kick-back, elbows are up. Only bent at those elbows. And squeeze that back of your arm. Squeeze those triceps.

[15:52] Nice work, guys. Come on. Keep it up. One into the next. This is it right here. We don't have much left. We got one more exercise. One more left. One more after this one, guys.

[16:05] That's it. Fighting through. It's all mental. Remember, focus on your goals, focus on what brought you here, what motivates you, and get there. Breathe. Let's go.

[16:17] Five, four, three, two, one, and done. Okay. We're going to finish up with some abs. It means we're going to the ground. I'm going to keep one. Glad he's going to keep one in this time. Two hands on one.

[16:29] She'll go. And we're going to go right into those reach crunches, reaching up to the ceiling, squeezing those abs up at the top. You got it. Breathe.

[16:41] Remember, this is yet right here. What are you saving it for? Don't save anything. Put it all out there right now, right here, right now, let's go. Nice work. Nice work.

[16:55] Not much left. More than halfway done with this one already. Here we go. Rep by rep, getting closer to the end, closer to that finish line.

[17:07] Almost there. Come on now. Five, four, three, two, one, zero, nice work. We are done. Ah, ah, burns so good.

[17:20] Thank you so much. Nice work, girl. Good job. Thank you so much for working out with us today. We couldn't do it without you, literally. If you like this workout as much as we did, make sure you give it a big thumbs up and subscribe

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[17:45] And don't forget to follow us on social media. You can like us on Facebook for in the know when our workouts come out. We are on. See you at the day. Subscribe to the channel. Check us out. Check us out.

[17:57] Get some motivation. We'd love to have you as a friend. That's right. Thank you so much for giving us the opportunity to serve you today. I'm Coach Kozak. I'm Claudia. And we will see you at your next workout.