On our website are very often related cardio and HIIT programs, but the power programs given not so much time. In a hurry to fix it! We offer you a selection of quality workout home , youtube channel HASfit.
Strength training at home HASfit from
For starters, let’s remember once again why you need to engage in strength training (at home or in the gym):
- you will tighten the body, making it more elastic and relief;
- lead to muscle tone and increase their strength;
- accelerate the metabolism;
- get rid of sagging belly, arms, thighs and buttocks;
- burn calories and get rid of body fat without intense aerobic exercise.
Youtube-HASfit channel was created a few years ago, coach Joshua Kozak. The videos described below, he leads together with his wife Claudia. Claudia shows a simplified modification of exercise, therefore suitable even for beginners. Joshua shows complicated modification. All submitted programs are designed to work the entire body as a whole, but the coach uses different methods to load the maximum amount of muscles.
To practice weight training at home you will need dumbbells. It is desirable to have several pairs and use a different weight depending on the load of the muscles. For some exercises you will need a bench/chair/step-up platform, but it is not a mandatory attribute. Intensity strength training will largely determine the weight of the dumbbells: the more resistance, the more successful the program.
The weight of the dumbbell is chosen empirically. You should feel strain from exercises with dumbbells, but this should not affect the quality of exercises. The last exercise in the approach should be performed through effort. Don’t be afraid to use the simplified modification of exercises if you feel that you can’t follow the advanced option.
Strength training at home HASfit from equally suitable for both men and women. Please note that the video starts immediately with the exercises without a warm-up and cool-down. Be sure to warm up before class and make a banner at the end of training. Can use video from HASfit warming up and hitch:
5 the power of effective videos for the whole body
1. 28 Minute Total Body Strength Workout with Weights
- Duration: 28 minutes
- Calories: kcal 239-478
This strength training at home includes exercises that involve from several muscle groups. The program can be a rapid and effective way to strengthen the whole body in 30 minutes. The program includes 10 combined exercise for 60 seconds, repeated twice.
The structure of the workout (via slash written modifications of the exercises):
- Reverse Lunge + Thruster / Split Squat + Thruster
- One Leg Iso-Hip Up Pullover / Two Legs Up The Iso Hip Pullover
- One Leg Dumbbell Good Morning / Dumbbell Good Morning
- Push Up + Row / from Knees
- Dumbbell Fly + Hello Dolly / Dolly No
- Hammer Curl + Front Squat / Dumbbell One
- Split Stance One Arm Snatch / Upright Row
- Dumbbell Triceps Extension + Leg Raise / Knee Raise
- Dumbbell Lawnmower / Split
- Reverse Curl + Shoulder Press
2. 35 Minute Strength Training for Women & Men at Home
- Duration: 35 minutes
- Calories: kcal 229-458
This training is suitable both for home and for gym. If you want to increase the intensity of the classes, you can use a rod. The program uses a typical principle of power training: 3 sets of 8 reps, so you can take dumbbells and more weight. It is assumed between exercises 30 seconds rest. Just waiting for you 8 exercises.
The structure of the workout (via slash written modifications of the exercises):
- Bench Dips / Feet elevated 3 x 8
- Dumbbell Lunge / Dumbbell Bulgarian Split Squat 3 x 8
- Dumbbell Power pull from knees / Barbell Power Pull from hang 3 x 8
- Stiff Leg Dumbbell Deadlift / with Barbell 3 x 8
- Dumbbell Reverse Curl / 2:1 Clean Reverse Curl 3 x 8
- 1 Down 2 Up Box Squat / One Leg Squat 3 x 8
- Dumbbell Bent Over Row / with Barbell 3 x 8
- Dumbbell Floor Press + Knee / Barbell Floor Press + Leg Raise 3 x 8
3. 50 Minute Total Body Strength Workout with Weights
- Duration: 50 minutes
- Calories: kcal 395-790
50 Min Total Body Strength – power training at home that will strengthen your body from shoulders to feet. The program is divided into 3 parts of 15 minutes: upper body, lower body and core. You will need a pair of dumbbells and at the request of the chair, platform or bench, but you can do without them.
The structure of the program:
- Upper body (8 exercises for 30 seconds in 2 laps)
- Legs (6 exercises for 40 seconds in 2 laps)
- The stomach (5 exercises for 50 seconds in 2 laps)
- Strap (3 exercises for 60 seconds)
4. 60 Minute Total Body Strength Workout with Weights
- Duration: 60 minutes
- Calories: 400-800 kcal
This 60-minute strength training for the efficient operation of the whole body. The program is divided into 5 parts muscle groups. In each part you will find 5-7 exercises, which are repeated in 2 laps. Exercises last for 50 seconds.
The structure of the program:
- Back
- Feet
- Chest
- Biceps
- Triceps
5. 17 Minute Strength Training Workout for Beginners
- Duration: 17 min
- Calories: kcal 115-229
This is a great strength training at home for beginners. Only 17 minutes to work the entire body! The only equipment you need is dumbbells. You will find 8 exercises for all muscle groups, which are repeated in 2 laps.
The structure of the workout (via slash written modifications of the exercises):
- Crusher Dumbbell Row/ Dumbbell Row T
- Hip Up + Chest Press
- Stiff Leg / RDL + Shrug
- Standing DB Shoulder Press / Seated
- Dumbbell Curl
- Dumbbell Squat / Chair Squat
- Dumbbell Triceps Kickback
- Crunches Dumbbell Reach / Reach Crunches
Strength training at home HASFit from will help you to strengthen the muscles that pull the body and get rid of problem areas. Do strength training 2-3 times per week to maintain physical fitness and improve the figure.
See also: Live to Fail: a power program for muscular body.
For tone and muscle growth, dumbbells, weight training