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

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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

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Intermediate Difficulty with Advanced Modifications provided

Work out alongside Coach Kozak and Claudia in this 15-minute at-home shoulder workout using dumbbells. This routine is designed to build strength and develop lean muscle in your shoulders. Be sure to have both lighter and heavier dumbbells available so you can adjust the resistance for each exercise. Let’s begin!

Warm up
Shoulder Box
Bent Arm Chest Open and Close
Overhead Extension to Scarecrow

Dumbbell Shoulder Workout

A1: 45 Degree Shoulder Press x 10
A2: Duffin Row x 12
B1: Wall Supported One Arm Raise x 10
B2: 3:1 Tempo Neutral Press x 10

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Intermediate Difficulty with Advanced Modifications provided

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

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

Weight 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
D1: DB Overhead Triceps Extension x 12
D2: Concentration Curl Seated / Standing x 12
D3: Dead Bug / Knees Bent x 60 sec

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

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Low Impact Difficulty

HASfit’s sciatica relief routine is built to resemble the type of exercises you’d receive in a professional physical therapy setting, targeting sciatic nerve pain often associated with piriformis syndrome. For best results, aim to complete this routine 2–4 times per week over the next 12–16 weeks. While that may sound like a commitment, it’s a worthwhile alternative to surgery, which can involve a year of recovery and significant cost. No special equipment is needed, just an optional exercise mat for comfort.

Sciatica Pain Relief Exercises

Standing Supported Back Extension x 10 (3 sec hold)
Cat Cow x 30 sec
Supine Pelvic Tilt x 45 sec
Figure Four x 30 sec
Supine Hip Internal Rotation x 30 sec
Single Knee to Chest x 30 sec each
Supine Sciatic Nerve Glide x 20 sec each
Hip Up + Iso-Hold x 30 sec
Dead Bug March x 30 sec
Reverse Clamshell x 20 sec each

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Intermediate Difficulty with Advanced Modifications provided

Looking for a strength workout that delivers results without taking up a lot of time? This full-body dumbbell workout uses complexes to challenge your body and help you get more out of every set. Keep a few pairs of dumbbells nearby so you can adjust the resistance as needed. A bench, chair, or box can be used for a few optional movements, but it’s not required. With no repeat exercises, you’ll perform each move just once, so make it count. Let’s get started!

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

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

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Low Impact Difficulty with Seated Modifications

Strength training is one of the best ways to stay healthy and strong as you get older. This at-home workout is designed for seniors and requires just a pair of dumbbells and a chair. You’ll have the option to perform each exercise either standing or seated based on your comfort level. Together, we’ll focus on building lean muscle, supporting bone health, increasing strength, and improving everyday functional movement. Let’s get started!

Warm up
Arm Crossover + March
Hamstring Sweep

Strength Training for Seniors

Seesaw Row x 12
DB Wide Chair Squat / Chair Get Up x 12
Thumbs Up Lateral Raise x 12
DB Chop x 45 sec
Reverse Lunge / Leg Ext x 10 each side
Hammer Curl + Press x 10
RDL + High Pull x 12
Side Leg Raise / Seated Adduction x 12 each
Low DB Chest Raise x 12
Ladder Climbs x 45 sec
Lying Dead Bug / Seated x 45 sec
Lying Hip Up / Seated x 12

Cool Down
Seated T-Rotation + Half Angel
Seated Quad Stretch
Seated One Leg Hamstring Stretch

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Intermediate Difficulty with Advanced Modifications provided

Build total-body power and lean muscle with this strength training at home routine. Supersets will 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 weight options nearby will let you adjust for each movement. A chair, bench, or box may be useful for some exercises, but they’re completely optional. Let’s get started!

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

Strength Training at Home

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

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

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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

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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

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