45 Min Total Body Strength Workout for Women & Men – Home Weight Training Full Body Dumbbell Workout

hey everybody it’s your personal trainer
coach Kozak and I’m Claudia and this is a 45 Min Total Body Strength Workout for Women & Men – Home Weight Training Full Body Dumbbell Workoutworkout
the only equipment required for this workout is a pair of dumbbells but
you’ll also have the opportunity to use a utility bench choose a weight that is
challenging for you but that still allows you to perform each exercise with
proper form while we will be providing some easier modifications this is not a
beginner workout if you’re a true beginner and you’ve never worked out
before we recommend you click the link up top and it’ll send you on over to our
beginner strength training workout alright so if you’re ready to go let’s
do it starting with a light warm-up we’re
going to do a run in place plus an arm crossover so on this arm
crossover I want you to alternate which arm is on top we’re going to get a nice
full range of motion opening those arms up and then crossing them over and keep
a slight bend in your elbows not run in place again just a nice light touch with
the balls of your feet making sure to breathe we’re not counting any
repetitions in this warm-up it’s just about moving at your own pace getting
that heart rate up and then we’re going to sneak a little bit extra mobility
work in at the same time warm-up is just that it’s just a warm up so make sure
that you’re not going too hard we don’t want you to overexert yourself here save
it for the workout it has a warm one in the gym you’re going to see the sweating
well at least me I don’t know about Claudia nice and light touches on the
balls of those feet opening that chest all the way up to fill that stretch as
you open those arms up let’s do this one four five four three two one zero all
right shake those arms loose next we’re going to move into an overhead squat
plus a hamstring stress so Peter shoulder-width apart it’s going to bring
those arms straight up palms facing one another we move into an overhead squat
that weight back in your hips keeping good posture your arms are in line with
your body reach down to your feet or ankles and extend those hips back and
stand up repeat so weight goes back in the hips you guys full range of motion
overhead squat and then stretch those hamstrings and return up now depending
on your flexibility you may or may not be able to get quite as far down as we
are on that overhead squat just try your best to get as far down as you can
bringing those hips back while keeping your arms and your body in a nice
diagonal line wait back in the hips feet stay flat on this one good this is a
great one really to loosen up your entire posterior chain also also helps
you work on that depth on your squat if you have any mobility issues there just
a nice total body move loosening everything up getting ready for this
work we have coming good moving at a nice relaxed pace again this one is in a
race just going through the movements here every time on that overhead squat
really focus on driving those hips back first and then bending at the knees
they’ll help you keep your balance keep those feet flat you want to come up on
your toes or on your heels let’s do this one four five four three two one and
last one zero good are moving to the floor for the next one we’re going to do
a high plank position we’re into a high plank why Plus rotation so from a high
plank position we’re going to bring one arm up and out then bring it to your
head and rotate reverse direction and repeat on the opposite side so one arm
straight out keeping your core tight bring it to the head then rotate so
here’s your why bring that one arm out and then your rotation the excellent one
for both shoulder mobility as well as that thoracic spine loosening it up
again getting ready for that work that we have to come moving at a pace that
you feel comfortable with and just trying to increase that overall body
temperature a little mobility at the same time loosen up those muscles
you got it working at a pace you feel comfortable with let’s hit this last
warm-up move for just 10 seconds side to side I think you should have read
throughout whatever you do do not hold your breath for three two one and zero
nice job for our first superset we’re going to go back and forth between a
lower body move and an upper body move we only need one dumbbell for this lower
body move we’re going to do a one leg deadlift
so cloud is going to be showing you the slightly easier modification hold that
dumbbell on one hand opposite hand of the leg that’s going to be working go
ahead and put your weight back in your hips sit back bend at that knee keep
your core nice and straight and I’m going to stand up with that one leg
we’re Claudia is going to then go ahead and put that second leg down on the
ground she’s going to do one leg down and she’s going to do two legs up
you decide which variation is right for you we’re going to do three sets of
eight repetitions alright let’s go ahead and get started on that first leg keep
that core tight back stays straight really emphasize driving those hips back
putting that weight back in your hips you want to keep you foot flat on the
ground on this one you don’t want to go back onto your heel or come up onto your
toes so at the same time you’re driving those hips back and bending at the knee
keep your core tight head stays in a nice neutral position we have three more
to go you get a nice full range of motion all the way down all the way up
try on your best to balance not about being perfect on this one it’s okay if
you need to touch down for a second last one right here breathe in on the way up
out on the way down there alright next side good posture again breathing in as
you lower inhale and then breathe out exhale on the way up try to get that
breathing down with every move and this one’s really all about control not a
race on this one you can see we’re really
both focusing on that time under tension on this one
putting that way back in your hips you see I have my opposite arm out for
balance you can choose if that works for you
another little balance tip is to find a focal point something for your eyes to
focus on keep your eyes on it will help you stave down more I usually focus on
something right here in front of me yeah on the ground yeah just like a couple
feet out in front of your lead leg this is your last one right here guys
actually okay so we can go ahead and pick up your second dumbbell I’m going
to change weights for this one if you need to change or change weights or keep
the same way it’s up to you twice a night having a couple different weight
variations we’re going to do a drag curl plus an Arnold press palms are up in
front of us dumbbells are resting up against your legs keep those dumbbells
up against your body as you curl and bring them all the way up now we’re
going to perform my Arnold press pressing straight up overhead twisting
those palms until they’re facing forward now reverse direction and then drag curl
back down dumbbells stay up against your body so that’s one rep we’re going to do
it eight repetitions in total all right here we are
dumbbells they up against this full range of motion all the way up press
overhead reverse it and down by keeping these dumbbells up against you in this
drag form really isolates those biceps and does not allow your shoulders to get
involved it really makes it hard for you to use any momentum so it’s a great way
just to isolate those biceps this one also works well with a barbell as well
nice full range motion all the way up but without the Arnold press well
without the arm yes I’m gonna kinda I was like no way works I’m sorry datavac
you the director only were slow the Arnold breasts are with the dumbbell
curl not quite with the press slight bend in those knees core stays nice and
tight excellent full range of motion we have
three more reps all the way up all the way down
keep those wrists nice and tight and locked you don’t want what I call
spaghetti wrists for their flimsy and just dangling uh is actually a four-part
move so even though it’s only eight repetitions it’s going to feel like more
we got one more yep last one right here again keep those dumbbells up against
you full range of motion press overhead and return good okay so that’s one down
of each exercise we’re going to go back to the one leg deadlifts we’re doing
three sets of each back and forth so one down two to go with both of these right
into it while their upper bodies wrestling legs are going to work three
two one and begin remember find your focal points and you know it’s not about
being perfect on this balance of course you’re trying to improve and you’re
trying to be perfect but don’t beat yourself up if you have some moments of
instability here you’ll see we’re not going to be perfect along the way that’s
for sure not about being perfect it’s just about doing your best getting a
little bit better every single workout three more on this side nice full range
of motion all the way up all the way down you got it guys nice work and last
one right here and it’s just leg strong good ok opposite side now eight
repetitions let’s hit it right into it and begin boom the temperature and in
the gym is going to kick my butt today just as much as the workout is I’m
telling you it is warm here today I’m sure that some of you were it’s freezing
cold right now and you’re not feeling sorry for me but that’s alright you’re
south of the Equator you have total opposite weather than we do so very true
you’re totally okay good make sure drive those hips back there’s a great one for
hamstrings glutes quads as well as working on that stability and balance back stays straight on this one to mark
make sure you’re actually bending at the knees and at the hips and not just
bending over at the waist last one right here and zero okay set that dumbbell
down we have your second dumbbell choosing that weight that’s appropriate
for you and let’s get right into those drag curl plus Arnold press palms are
facing forward three two one let’s get it going all the way up and as you press
up you’re rotating those palms they’re facing forward and finishing with your
biceps by your ears good work anytime you’re doing a
strength training routine like this it’s great to have at least two pairs of
dumbbells if you can really helps you switch up the weight for four different
movements some moves are going to be stronger on some are going to be weaker
on that’s why you see I use those adjustable power black dumbbells make my
life a little bit easier when it comes to having multiple personnel bells ready
do you notice I dropped my weight also I figured if I want to make it to this
entire workout of sure probably really have to wait a little bit that’s true
you can always go up and wait if you need to but if you start light helps you
to make sure you Finn is strong all right and we have two more that just
comes with a workout experience getting better knowing your own body and what
weight to use so you don’t burn out too quick last one last one right here all
the way up and all the way down all right good that’s two down one to go
hip each one and if you are interested in these power block adjustable
dumbbells we do have a link in the video description for you to check them out
alright here we are back to the legs let’s get it going Showtime in three two
one I make it through all three sets of
these without falling it will be nothing short of a miracle well I have noticed
that my balance gets a little better and as a workout progresses so you may find
that by this third set your balance is great that’s true usually the first set
of the day is the one super wobbly is the heart
that says your body’s getting used to this new move full range of motion many
more break at the hip and at the knee fighting through that burn that you
might do get stronger every rep last one right here good okay switch it up opposite side now
and last a to this one full range of motion bend at the hips and at the knee
at the same time back stay straight I want to hunch over almost lost it there
three I said not about being perfect just
about putting in the work getting in a little bit better every time almost
there three more last three right here guys come on doing it together right
there with you rep by Rep getting stronger here we are
great unilateral move even out any imbalances you may have last one who
done with those for the day okay cross those off the list let’s go back to the
drag curl plus Arnold press here we are working those shoulders biceps triceps
on this one full range of motion all the way up all the way down don’t want to
any little half reps and won’t cheat ourselves come on those shoulders back
core stays tight and engaged on this one say focus on that form and again as you
get tired you’ll notice it’ll be tempting to speed up a lot of these
repetitions where to use momentum we encourage you not to do so I really want
those muscles to work and contract throughout that full range of motion
stay under control on these doing great getting stronger with every repetition
which is another reason why we say you know challenge yourself with the weight
that you’re using but not too much to where you can’t do this a proper
warm okay so if it’s feeling too easy and you want to go too fast then you may
want to reconsider the way a little bit exactly and again that’s just where the
experience comes in and really learning what weight is right for you and as you
get stronger that way it’s going to change and you’re going to need to have
your way all right guys you have one more after this one
almost there be nice enough last that’s wrong there we go last wrap of these
right here push it through and zero nice job for our next superset we’re going to
go back and forth between an our dl+ row and then an underhand chest press so for
the second one the underhand chest press you’ll have the opportunity to use a
bench press or stability ball if you want
but for this our dl+ row resource our feet shoulder-width apart a little bend
in those knees and we’re going to keep that same bend your knees throughout the
whole move back stay straight as we lower self lower the dumbbell to about
mid chin level then pull back and row from those elbows now drive your hips
forward to stand up big and tall that’s one repetition we’re going to do three
sets of eight of this one alright let’s go ahead and get started in three two
one zero really when you drive those hips back keeping that slight bend in
your knee throughout so we’re not going to squat down but really just going to
drive those glutes back like we’re trying to touch your glutes and your
butt to that wall behind you stretch those hips back keep them just that
slight bend in the knee till those dumbbells reach about mid chin and up at
the top I want you to squeeze those glutes you know we’re doing eight
repetitions on this one it’s a great overall posterior chain move hitting
your hamstrings your glutes your lower back and upper back the back stays
straight throughout the whole move at the head anymore keep your head in a
nice neutral position on this one squeeze those glutes up at the top last
one right here and I owe excellent okay we need both
dumbbells for the next one I’m going to do this one from the floor Claudia is
going to do this one from the bench but if you have a stability ball you could
also do it with the stability ball we’re gonna do an underhand chest press so
it’s like a traditional chest press but only our palms are going to be facing up
or forward so a little bit different move I’m gonna do it from the floor so
we’re gonna do a full range of motion all the way up all the way down if
you’re doing it from the floor we don’t want to bounce your arms off the ground
all right here we are eight repetitions and three two one full range of motion
bring those elbows out as you come down and then bring those dumbbells together
as you come up squeezing your chest up at the top and
trying your best to keep your elbows directly under those dumbbells
throughout the whole move we don’t want to get me any awkward positioning on
this one you have three more controlling every repetition not rushing through it
I said really focusing on that time under tension making sure those muscles
are working and last one right here all the way up and all the way down actually
won’t work okay so that’s one down of each of these two more to go two more to
go so again three rounds in total going back to the our dl+ row move my weights
out of the way here remember every time you’re picking up these weights off the
ground use your legs come down and didn’t do a squatter deadlift to get
them up injury-free hard to get our gains if we have an injury alright for
you to show them in the park let’s go weight back in the hips all the way down
feel that stretch in those hamstrings and pull back from the elbows good
squeeze the gluts up top anytime we’re doing any type of row I really want you
to focus on pulling back from the elbows don’t think about pulling back from your
hands right but instead from the elbows a full range of motion feel that stretch
in the back on every rep the halfway point as you’re doing great keep it up
rep by Rep just getting you that much closer to your goal whatever it may be
just want you to stay focused on that goal something made you come here today
something inspired you to start this video focus on that throughout that one
whatever you do do not lose sight of it and squeeze those glutes at the top
all right back into that underhand chest press moving to the floor and at any
time during today’s workout you need to adjust your weight in between sets we
encourage you to do so right you’ll see us
definitely shuffle with our weights here exactly okay don’t just use the same
weight for convenience always finding a new way finding the weight that’s
appropriate for your fitness level what challenges you but allows you to keep
proper form all right here we are in three two one
underhand chest press full range of motion and now if you’re doing this one
from the bench or from a stability ball really the major advantage is it just
allows you get a little fuller range of motion or I have to stop because my arms
are hitting the ground cloudy can go about another one to two
inches she just gets a little more range of motion but both still good moves
two more squeeze that chest up at the top boom there it is at one more last
one right here excellent excellent work okay that’s two
down everybody oh man did we mention it’s hot in the gym today whoo um if it
wasn’t obvious you can see what I have going on here a little situation doesn’t
gross you guys out too much if it does I’m sorry it’s just
karate of us working our butts off all right here we are our dl+ row getting
into position use those legs to pick up your weights find a coach and last Betty
Lee’s let’s get into it hips back back astray feel that stretch pull back from
those elbows good if you’re looking for a little more of a challenge on this one
this is one that if you have a barbell you can swap out and use a barbell on
this Moo yeah that’s a good yeah a little heavier weight totally up
to you we encourage you to make this work out your own adjust it make it
easier harder whatever it takes so it suits you and your specific needs
remember to keep that core nice and tight keep it engaged throughout right
like doing an ab workout without ever came down and ground for crunch the best
that’s right keep it nice and tight guys q more she’s working that grit to Philly
forearms working on this one as well that’s fine anyway our last one finish
strong pull back on those elbows squeeze those glutes boom you got alright
last set of this underhand chest press to the ground we go I think I’m going to
increase my weight a little bit that’s it and if you’re not feeling challenged
there’s only one reason because this doesn’t matter how strong you are this
workout can challenge you you just have to use more weight okay always adjusting
that weight alright we’re breathing down breathing in on the way down and
exhaling on the way up so breathe in as you lower those dumbbells and exhale on
the way up and that’s true for any exercise we’re always inhaling on the
lowering or eccentric part of the movement and then exhaling on the part
that’s hard halfway through or the concentric part of the movement
excellent you’ve got a full range of motion control that descent as well
don’t just allow those dumbbells to fly down almost there guys
and you have one more after this whoo whoo all right last one finished strong
and zero excellent job we got another killer superset coming your way
I’m going to grab two dumbbells for this first one we’re going to do either a
dumbbell sidelines Plus upright row or a dumbbell lateral squat plus upright row
you decide which one is right for you I’m going to take a bigger step cloud is
going to take a shorter step and then as we come up we’re going to bring those
elbows up into an upright row I’m feeling that nice stretch where Claudia
is stepping out into more of a traditional squat
by the way you’re looking at a good challenge yes man we’re going to do six
in each direction twelve in total here we are in three two one good keep good
posture head and chest is up and as you stand up pull straight up on those
elbows one wrap right into the next try to get good depth kick that weight back
in your hips on this one last one those feet flat all right switch opposite side
that’s it and begin opposite side now go pulling up on those elbows as you
perform that upright row like you’re zipping up a jacket big reach two more
making sure to breathe in breathe out left one and zero all right some set
these dumbbells down we’re going to alternate this one with a diamond push
up Claudia’s going to do this one from her knees I’m going to do it up the up
on my feet you decide which variation is right for you but either way we’re
getting into a push-up position making a diamond shape with their hands
this one’s really going to emphasize those triceps shoulders and chest are
getting hit as well I’m just as scared of urs but you can do it that’s right
there’s nobody versions in this workout they’re going hard and harder alright
eight reps here we are in three two one full range of motion all the way down
all the way up going down into those elbows get to a 90 degree angle nice and
controlled breathe in on the way down out on the way up no shame and dropping
to your knees on this one if you need to or maybe you can start on your feet and
then transition your knees and all about making this work out your own last line
right here and push through okay that’s one down of each going back to those
lunges plus upright rows using a weight that’s appropriate for you a little
harder move probably not quite have you weighed on this one
all right six in each direction you ready let’s do it big stabbing and power
as you pull up weight back in the hips good posture taxes I keep that foot flat
as you go down you don’t want to come onto your heels or onto your toes back
job guys come on keep it up last one right here on the side and up all right
opposite side now right into it no rest began every repetition getting just that
much closer to your goal rep by Rep and getting that much closer here it is
keep fighting guys you’re a fighter now let’s see it right here
last one and pull up those elbows good but nothing but compound moves today one
compound moving the neck let’s go into those push-ups we’re getting a lot of
working in a short period of time today again using that diamond shape in your
hands let’s get full range of motion on these push-ups in three two one begin breathe in on the way down breathe out
on the way up and while it may be tempting to rush through these I do want
you to take your time with them halfway through that core tight back stay
straight you want your butt way up in the air Kim or even a finger on your
knees I want to keep that back straight last one and hand it zero whoo guys are
doing great here we go we got one more of each grab those dumbbells moving into
that lateral lunge or squat and three two one let’s do it
we’re in it together guys right there with you fighting through it rep by Rep
we can’t rest so you can’t rest come on we’re all in it together let’s go have a
tribe we’re yet last one on this side and zero opposite side now I can’t wait
to hear all the comments about how much you all hate / love coach Kozak oh yeah
like this one well has a love-hate relationship we understand that as long
as you guys keep showing up and we read every comment that’s all we care about
thank you so much for showing up working with us today all right last one right
here that’s it oh there we go
check those off the list let’s go on to those push-ups right here right here
come on Hester tribe where yeah in the last edit e that said of these push-ups
getting stronger every rep you’ve already done sixteen one six more hey I
like that alright let’s hit it laughs eight of these and three eight more okay
– sorry one all right Claudia a little Freudian slip there I wish it was six
control the way up and the way down last eight reps come on guys you got it right
through rep by Rep halfway you’re a fighter not a quitter don’t pause that
video don’t give up just keep pushing two more come on pushing yourself
there’s nobody else can do it for you almost there last one and zero excellent
for our next superset we’re going to go back and forth between two upper body
moves they’re antagonistic or opposite of one another we’re going to get
started with a dumbbell reverse fly great one for the middle of your back
rhomboids and rear delts go ahead and feet shoulder-width apart then over on a
45 degree angle bend those elbows and wrap your arms like you’re hugging a big
tree now keeping those elbows bent let’s pull apart and squeeze the middle of
your back and return back down we’re going to eight controlled repetitions
here we are let’s get it going and three two one zero
squeeze that middle of your back every time and this one I like to pretend like
somebody has their finger right in the middle of my back and I’m trying to
squeeze their finger it’s a good little mental note to make sure you’re using
the right form so you’re not just pulling back on the elbows but instead
you’re pulling apart and again wrastler arms like you’re wrapping your arms
around a tree last one and zero I personally tend to drop my weight on
these a lot it’s obviously I’m using my back muscles
which aren’t as maybe strong as other parts and it’s a harder move so you
don’t hurt or move so you may want to drop your weight an FYI so for the next
we’re going to do a spin press we only need one dumbbell for the next one this
one’s going to work your chest the opposite or antagonistic move here so go
ahead and squeeze that one dumbbell on both ends now we’re going to extend your
arms out straight keep squeezing and pull it back in keeping your arms out
parallel to the ground and the whole time you’re squeezing and we’re with
your chest here we are for eight repetitions and three two one
squeeze as you extend and squeeze on the way back this is one of those exercises
that would be so much easier if you could just rush your way through it in
out in out in out but then it wouldn’t be nearly as effective we really want
you to control your moves half way focusing on squeezing that dumbbell and
over end throughout the whole move pretending like I’m trying to crush this
thing as you can exactly between my tuning good I keep a slight
bend your knees back stay straight and last one are air Bennie strong and zero
Wow okay you need that second dumbbell we’re one down of each weave back to the
root dumbbell reverse fly remember to use those legs as you pick up your
dumbbells injury-free around here come on all right feet shoulder-width apart
slight bend in those knees bent over at 45-degree angles
hug your tree and now hold those dumbbells apart nice and controlled on
this one you want to keep your head and back in a neutral position so that means
you don’t want to be up like this but instead you want your head to be in line
with your spine three more squeeze that back up at the
top rat by rap nice and control last line
zero fou hasslein okay one dumbbell spend depressed think I’m dropping my
weight on the spend press oh mine that’s about the weight more but I’m so darn
sweaty it slipping over here alright here we are let’s go spend for us it was
my personal problems Oh alright here we are
squeeze that dumbbell together and extend full range of motion good all the
way forward all the way back really concentrate on contracting your chest or
your pectoral muscles squeeze them throughout the whole move try our best
to extend those arms all the way out and three more almost there come on keep
fighting guys you got it you got it no give up in you there’s no quit in you
let’s see right here last one oh yeah excellent guys pardon my lovely workout
face I’m sure we’re both making them okay let’s pick up that second dumbbell
hey if you still look cute at the end of your workout and you didn’t work or
dairy on your workout yeah so I don’t plan on looking too cute by the end of
this thing alright hug that tree guys let’s go 4 3 2 1 8 repetitions full
range of motion on this reverse fly you got it really control both the way down
and the way up it would just fling them back there and allow them to drop
especially control that negative or lowering phase you know I move flying by
right here last one and 0e alright we’re feeling good yeah
they’re super set up their last set of spend but SBE and D by the way just in
case you’re keeping track ur scoring at home alright
bonus points if you can tell us where to originated from I don’t know so leave
comment in the description if you do ok here go squeeze that dumbbell end over
and try not to let it slide out of your sweaty hands and squeeze it together and
pull it back slight bend in your knees keep that core nice and tight squeeze
all that squeeze the core as well not just your chest
squeeze neck core those core muscles at the same time who almost add feel so get
it burn so good job way we’re right there with your rep by Rep were
thousands maybe millions of the home in the same workout we own that saying burn
all in it together guys last one right here
sim is strong and real excellent here we are at our last superset of the day the
first move oh she’s excited first one we’re going
to do is either going to do it here it is high either a reverse lunge plus
overhead press or a split squat plus overhead press you decide which one’s
right for you anyway we’re gonna start with those dumbbells up in rack position
I’m going to step back drop that back knee to a 90 and press overhead at the
same time what Claudia is going to start in that split squat position and she’s
just going to drop the back knee you decide which variation is right for you
we’re going to do six repetitions on each side 12 in total here we are and
three two one zero so you’re literally dropping underneath so you’re pressing
up and dropping at the same time so it’s not a drop and then press but instead
pressing up as you drop your weight down and back all right guys you have one
more on this side and we’re switching up and zero opposite side now
whew other leg three two one drop in both knees until they get down to about
a 90 degree angle is your goal trying to come up before that back knee hits the
ground if it just touches the ground it’s okay you don’t want a big strike
and last one right here zero whew go down shoulders are on fire
good and you can set those dumbbells down or move into the floor for the next
one we’re going to get into a low plank position I’m going to do this one from
on my feet Chloe’s going to be underneath we’re into a scapular push-up
we’re going to start with a retraction bring those shoulder blades back squeeze
one another and then protract come all the way up and beyond stretch get
retrack bring them together protract separate them back and forth between the
two keep your core nice and tight along the
way just 12 repetitions of this one breathe squeeze those back muscles this
one’s working your shoulders your back as well as your core nice full range of
motion halfway through guys you decide if
you’re better off from your knees or on your feet they’re both tough go squeeze
those back muscles especially on that retraction pulling them together almost
there one or rap in the next you gotta get two
more right through it doesn’t look like much with us and we’ll
kick your butt and zero oh man good good good I know that’s going to be
sore tomorrow yeah so if they wanted to that’s one down of each back into the
press plus reverse lunge or split squat one down two to go guys come on we’re
right there with a fight through the end kick those dumbbells up and three two
one begin nice work come on stick with it guys this point of the workout so
important that you think about what brought you here today to begin with
whatever it is stay focused thanks is right here and
switch sides opposite side three two one right into it last six come on finish
strong guys core stays tight good posture fight through it
ah come on few more aren’t so good last one right here
zero hi my shoulders are off player alright that’s how I know it’s working
oh yeah you are not right to the floor we go guys Oh to the floor we go here we
go low plank position scab breather push up and three two one
we gain drops and squeeze throughout and squeeze you got it one rep right into
the next no give up no quit in you come on
not about how bad you want it stuff how hard you’re willing to work for it
halfway that’s what you’re doing right here rep by Rep putting in the work so
close so close come on finish strong everybody two more last two and here we
are last one ah zero good do it good we got just one more set of each of these
I’m gonna drop my weight ever so slightly so I can keep good form
great all right here we go come on right here guys right there with you
where Fiona – let’s get it going last set three two one and step back slide
into the end we don’t stop when it hurts we stop when we’re done come on let’s go
we’re not done yet we’re getting close well we’re not done last one on this
side oh all right what’s your real last six
Chanukah and begin whoo burn so good burn so good right there with you guys
come on anymore grind it out grind it out almost there last one zero whoo all
right nice work everybody you set those down last set of you scapular push-ups
finish with this guy’s right here let’s go ahead to try what you got what you
got right want you to exceed your own expectations today make yourself proud
three two one begin remember you’re not in competition with us look in the
mirror that’s your one and only competition trying to get a little bit
better than you were yesterday day by day putting in the works so you
can accomplish those goals doesn’t matter how slow you’re moving –
laughs and everybody on the couch who’s not trying
come on what you got getting closer guys getting closer
make sure to breathe don’t want your breath to more edit last one finish
strong mmm zero you made it huh nice work out there
the word Claudia okay so workouts complete now we’re
going to move into a nice light cooldown yeah
purpose of this cooldown is to allow your heart rate to come down slowly
as well as getting some extra mobility work and that’s my breath if you didn’t
know it we’re going to move on over to a wall we’re going to do an overhead wall
flexion so once you get your whole back up against that wall as well as your
head best you can flat palms are facing inward now let’s bring your arms up do
an overhead wall flexion and back down whoo my shoulders are tight all the way
up oh nice and controlled we’re not counting any reps on this one just doing
our best to work through that full range of motion all the way up all the way
down excellent breathe nice and control yeah really
focus on catching your breath inhale and exhale trying your best keep your whole
back and head flat up against that wall we know what stuff to do my shoulders
are on fire right now it’s alright I know it’s working do this one for just
five more seconds and three two one zero step away from that wall we’re going to
move into a chest opener loosen up your chest want you to interlock your fingers
behind your back now let’s pull your chest apart as you bring your chest
forward shoulders back feel that stretch in your chest for an additional stretch
you can then bend over at your waist and bring those arms up and over while
continuing to pull back you decide which variation is right for you although if
you’re super sweaty kind of hard to keep your fingers hold
interlocked totally your zippers 20 okay mean right now all right doing the best
you can hold and stretch that chest for five four three two one zero come up
slowly oh yeah slowly pass out okay let’s go to the floor we’re gonna do a
sprinter stretch or a quad stretch hang on what you want to call it one leg out
straight let’s go and bring that opposite leg back easier version is your
leg out to the side here slightly harder version like Claudia’s Dennis ready
there put more tucked underneath and for even more of a challenge you can then
lean back or lie all the way back you decide which variation is going to be
right for you and what’s going to provide the right amount of stretch this
is a good amount of stretch for me right here with all stretches you want to
we’re all static stretches you want to try to take into like 85 90 percent of
what you’re capable of you want to take it to the point where it hurts and you
actually can do some pain feel that stretch in that quad some nice big deep
breaths whoo give yourself a big pat on the back
think about how awesome this workout was and you’re done for the day
right just check this off your list switch sides in two one zero that’s it
and just be proud of what you’ve achieved so far today no matter what you
do or don’t do for the rest of the day you have this workout to hang your hat
on and be proud for what you’ve achieved and if ever were easy everybody be
working out everybody be fit but my goodness are they not because this takes
a lot of where it takes a lot of work everything in your day to day life from
busy routine to sedentary requirements you know sitting in car computer all
working against you to your nutrition options especially oh my goodness is
Metacom barded with organizations yep so way to stick with it today two-one-zero
all right we’re going to move into a figure four stretch once you go ahead
and lie down on your back one foot down flat bring that opposite
leg and knee up I want you to reach through your legs to grab that knee and
bring that knee in as you stretch this side you’ll feel a stretch in your hip
stretching your IT band your quad and your glutes on this one try your best to
bring that opposite leg in you can’t quite reach through you can just do it
just by grabbing that leg or maybe you’re here again make this
stretch your own do you have to do to make it work for you again just use this
time to be proud of what you’ve achieved so far today nice big deep breaths
three two one zero excellent switch it up opposite side now
getting closer guys we’re getting closer reach through and pull again this is a
great one for your hips and your performance if you have any sciatic
nerve pain close your IT band which will help with any knee pain just making time
for this mobility work here we’re going to be working as hard as we are we also
have to focus on restoration work and keeping our body healthy pulling it in
here for five four three two one zero okay we’re going to turn to our right
side now and you’re moving to what’s called a page-turner so go ahead and
roll onto your right side completely bring one knee up both knees are bent at
a 90 degree angle and arms are out in front of you now we’re going to do a
page turners we’re going to open up the book and I want you to look at that
opposite direction as you open the book and then rotate back nice and slow and
controlled actually want you to look in that direction too you’re looking over
your opposite side shoulder this one’s again great for that thoracic spine for
your hips shoulders multiple body parts you can stretch out
on this one lower back I’m all about these efficient moves getting multiple
body parts hit and just one move because hey you know we’re all busy so we have
to be as efficient as we can with our routines on this last one I want you to
stretch and hold now just hold good try best keep that outside knee on the
ground just keep looking over that shoulder
stretch stretch stretch four five four three two one bring it back close that
book okay flip it over one more time on the opposite side and this is it right
here everybody getting so close to the end get that opposite side knee up both
knees are bent at a 90 bring those hands together and now let’s slowly open that
book Oh feel that stretch and come back and it’s not uncommon to have one side
feel tighter than the other you’ll hear Claudia and I mention that
all the time that’s alright I even switched from week to week that’s right
it’s nothing wrong with you it’s totally normal
it’s just something to monitor be self aware of your body at all times
part of longevity and fitness is really just getting to know your body
understanding when you’re being overworked or underwater or we just
happen to predominantly sleep on one side yeah right so we have I know I’ve
mentioned it before I have shoulder issues on my left side because that’s
the side I sleep on so and put yourself aware of it yeah go important all right
let’s open this book one last time and we’re gonna hold hold and stretch big
stretch for 5 4 3 2 1 0 close that book one last time and that’s it
we made it oh my god my gosh I wonder how much water I just know you’re chug
some water excellent work give this guy a salt pack for real excellent work out
there thank you so much for sticking with us and grinding through it right to
the very end yep if you liked this workout you’ve been working out with us
for a while and you’re starting to see some results we
encourage you to please go check out our patreon page where you can find out more
the how you can support our mission of keeping these great workouts free and if
you enjoyed this routine with us today we ask that you give this video a big
thumbs up and please subscribe to our YouTube channel so that you never miss a
brand-new workout from Hospice make sure to check out has fit calm where we have
hundreds of free workouts just like this one our free meal plans and our free
complete fitness programs and calendars and if you are on Facebook Instagram
Twitter snapchat whatever social media outlet is your favorite come find us
we’re there and come connect with us again thank you so much for hanging out
with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we
will see you at your next workout

100 Replies to “45 Min Total Body Strength Workout for Women & Men – Home Weight Training Full Body Dumbbell Workout”

  1. 🙏 Please help us spread the word by telling your friends and family about us!
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  2. Hi you guys!! What a great workout! My first time watching and working out with HASFit and I love it. I subscribed a while back but just now taking a peek (thank you procrastination 🙄)… You guys are awesome! You work so well together and it makes a huge deal when working out. Not everyone has dynamic. I will most certainly keep working out with HASFit! À bientôt! #hasfitawesomeness

  3. I DID IT! It was a good one. Just a few months ago I bought 1Kg hand weights, and I used them together with 2Kg ones I already have. In this workout I was holding on to two hand weights in each hand, so I went out and bought a 4Kg set today. I'm pretty amazed at my progress! THANK YOU Claudia and Coach Kozak! I still have a way to go with push ups though. I will get there!

  4. Thank you for another great workout! All five of my kids magically stayed asleep the entire time 🙂

  5. Love these workouts!!! I travel a lot and having the ability to do a workout in my room as opposed to going down to the gym in the hotel keeps me motivated to workout as some hotel gyms are just not equipped or you don't want to worry about looking "okay" just to leave your room. Love the moves, your motivational words, and your partnership. Found out through family and have already told anyone willing to listen. Thank you!!!

  6. Everything hurts and Im totally ravenous now, but this was a lovely workout. I feel so encouraged and strong. <3 Thank you J & C

  7. Thank you coach and claudia. i have been doing this workout everyday for more than a week, with rest days and i can feel my self getting a bit stronger. Claudia, thanks for counting. And coach, thanks for talking throughout about the benifits as well as about doing the sets correctly. maybe you need to put a tougher version for strength training soon!

  8. I just discovered your channel and did most of this workout. I like that you didn't rush through the moves and had no background music to distract me. Kudos and thanks!!!

  9. This was a great workout! I usually go straight to the Tabata or all over body workouts so this was a nice change!😀 Thank you for providing amazing workouts and being so positive during each workout!! I've tried different programs and I quickly get bored with the same things. With Hasfit I'm never bored because of the huge variety you provide and I'm still loving the workouts I've done and find myself coming back to them over and over again!!

  10. Coach, I had a question on how I should choose weights and reps for this. Should I be aiming to reach failure on the 8th rep for every set in each of these exercises and choose a heavier weight accordingly ? Or in case I don't reach failure on the 8th rep with the weights I use, should I continue reps until I reach failure ?

  11. You guys rock! The plank shoulder push ups…truly was a killer. And I loved the page opener stretch! I've decided to stick with your channel 90 days…and disregard other workout channels for now. I will also donate to you guys every five pounds that I lose. I need to lose 40 pounds or so……Thank you for having positive attitudes, excellent motivation and unique combinations. You guys are a great team! God bless!

  12. Amazing workout – I had all my weights out for this one! Even substituted a kettlebell for the one leg deadlifts! I am now starting to see results. It's been around 2 months of doing your workouts 5 times a week. My body has been used to the same old circuit training of doing F45 for the last 2 years and I was constantly suffering injury as it was eating away at my muscle. Since starting hasfit those problem area's of my body are going and im finding I have better hip mobility. Thank you so much for the professional workouts. I have told a few of my friends and after a few workouts one of my friends cancelled her gym membership, went out and bought hand weights and is now doing your workouts.

  13. This one was killer but great! It really felt like it was working out every part of my body. Thanks again for these great videos, you two.

  14. Coach & Claudia, I have been working out to your videos for several months and your videos have allowed me to develop a safer and more motivated workout regimen. I've been exercising for about 10 years, and just last December, I dislocated my left shoulder while I was working out on an inclined bench at home. I tore the entire labrum, and went into a depression for a few weeks because I could not work out like I used too. Since then, your videos have pretty much brought me back to where I was. However, I am very cautious with shoulder exercises. I've always had a fear of gyms, so I have my own at home. Your videos and your positive catch phrases, "…remember what brought you here today…crazy good!", keeps me coming back. I just want to thank you both for being positive motivators and I hope you continue making more workout routines. If you guys ever go on workout tours around the USA, let me know!

  15. I'm on week 4 of the Motive: Home Athlete Plan and loving it! I'm seeing great results! I love the efficiency and diversity of the workouts. Thank you so much! You're really doing great work!

  16. Oh my goodness. By the 3rd shoulder/plank pushups, I got nauseous and had to eat a banana. Will probably do again!

  17. Lol you guys should be charged with attempted murder for trying to kill me with this one. Seriously though great workout i enjoyed this one! Thanks for the great videos!

  18. I started doing your videos while out from running due to an injury. Love the new strength I feel so much that even though I'm back to running, I continue to do your workouts 3 times a week.

  19. Another great workout! Those svend presses were killer hard! Never done those before effective! I know I will be sore tomorrow and I love it! Question on your new programs will I be able to do it on Chromecast? I get spotty cell service here hoping I can do it that way! I really want to do the Strength 90!

  20. Really enjoyed this format with the three times each exercise. Went by fast! More of these please! Love the page turners 🙂

  21. I didn't start to hate you till the side lunge with upright row. But I started to love you again when it was almost over. Love you both so much!!

  22. Just finished doing this workout.Tried to give my best. I sweat a lot despite of the fact that I am light in weight .Loved it.Great job. I am commenting as you said you read each comment.

  23. I love being able to get back to regular dumbbell strength training WO's! I used your seated wo's along with other you tube video's, due to multiple injuries for the past three month's and though I still have to modify at times i.e. lunges, I can now use 8, 10, & 15 lb's on most exercise with good form. Thank you Coach Kozak and Claudia!

  24. Love, love, love this one!
    I love slower moves, for me, it helps me to better concentrate on form and muscles being used. Also great for trying to lift more, with less compound moves.

  25. Stronger 90 Done! On to Warrior 2.0 and another round of 30 day abs tomorrow! Thanks for the excellent workouts you two.

  26. Hi coach …..have a doubt ….can I workout with the same weights all the time and increase the sets ? Will that make fatloss and muscle gain ?

  27. I think I may have a new favorite. Woo! And I think this is the first time I've really noticed Claudia sweating in a video. Work it, girl!

  28. Just finished this workout! I LOVE YOU TWO!!! This has been my favorite !!
    So glad I found your channel two weeks ago. I’m already seeing results. ♥️

  29. Scapular push-ups are way more challenging when your 15 pound puppy decides to sit on your back while you do them! Thanks for the great workouts and the variety that you offer!!!

  30. Does this work your abs? I have lost a lot of weight through weight and am skinny fat, cos my belly fat has refused to go. Can this workout help out?

  31. That was def a sweat inducing workout! Loved it and feel sooo much better afterwards! Thanks for the words of encouragement throughout. 🙂

  32. Finished stronger 90 and celebrating my 48th birthday

    Thank you Coach and Claudia for being part of my fitness journey

  33. I love this workout, thank you so much… working out to your videos has helped me a lot, thank you!

  34. Svend is a Danish and Norwegian given name. Sorry but was super curious as to where it originated from…lol

  35. Really enjoyed and appreciated this workout Coach and Claudia! Even I got sweaty and I rarely ever sweat.

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