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