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Everyone has to start somewhere and this 15 minute beginner weight training routine is perfect if you’re just getting started! Let Coach Kozak motivate and inspire you through this easy exercise beginner workout routine. Visit for the easy workout instructions.
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You should consult your physician or other health care professional before starting a HASfit program or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
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33 comments
The best of the best
Still o
love this workout. I push mysef and my heart rate goes up feels good. Thanks
I started doing this for 1 month now and i am positive on my condition, it was very hard at first since i was new to weight lifting using dumbells. I used 5kg dumbbells since my dad told me it was just the proper weight considering my height and arms. I was shaking at first since i never held 5kg on each hand that long before. Thank you for this beginner routine much appreciate your effort on making this 🤧😀.
Great workout! I've worked up to 6 LB handweights and do it 2 days a week alternating with 3-3mile powerwalks. I have slight scoliosis, and the controlled movements have strengthened my back so I rarely go to the chiropractor now. I'm 64 yo.
ima give yall a update
This guys reminds me of Elon Musk, idk why
Thank you so much for this video! I have some physical problems (asthma, autoimmune issues) and have trouble exercising. Generally workouts are too difficult for me to do so I get frustrated and it’s hard to get going. This is the first time I’ve ever felt successful with dumbbells and I am so happy. Also this video made me feel so safe and the tone and pacing was on point. Thank you!!!
What is the hell. I lose weight for you.
Should I lose weight first before strength training or does it matter?
Excercise The Soul
https://m.youtube.com/watch?v=QHj7UqEJGco
"For females, we normally use three to eight pounders"
Me, carrying 50 pounders and staring at the screen: 👁👄👁
Every time I come back to this workout, I love it!
A good start for me back to feeling strong after years of ill health. But I would love to see an updated version of this video. And one maybe without the anxious dance music?
Pov : You came here because you get your COVID shot towmarow and your week 🥲
bro no wonder u alnost got 7 milion views its cus i keep comming back to this video
I'm a beginner to weight training and curious does doing the same number of sets but skipping to each exercise have same effect compared to finishing a specific number of set for an exercise before advancing to another?
For example:
3 sets of 10 reps deadlifts
3 sets of 10 reps shoulder press
3 sets of 10 reps side lateral raises
Should I finish the 3 sets of deadlift first before going to the next exercise? Or can I do 1 set deadlift -> 1 set shoulder press -> 1 set side lateral raises then go back to 1 set deadlift and so on?
Dope
Oh shit I gave up
Thank you! 2nd video of my search… exactly what I was looking for… I use to lift 2 hours everyday and was fit for most of my life… 2nd baby came… now, 6 years later, still struggling to get back into the weight loss groove… really needed this video. Great job. Thank you for doing all three reps with me… lol… will recommend this video to others…
Thanks man, I just started today and I’m really a insecure about my body, I’m using my brothers dumbells and I’m found this really hard cause I’m weak, I’ll update every 4 days
Day 1 – 100kgs 6’0 found the 4th and 8th exercised really hard, I could barely do it 🙂
Day 4 – 100kgs 6’0, I’m barely feeling sore now, and im finding the 4th and 8th exercise really easy now 🙂
I skipped today because my dad was yelling at me. I’ll do it tomorrow:)
Thank you for the channel. I abs-olutely love the inspirational quotes and just want to say thanks. I'm on a swim team and doing these workouts really help my results.
mans jerks it with his left hand you can tell
6:00
Can I do them daily?
great workout
What if you only have one weight?? I started working out because I found my grampas old dumbbell that he used to use
I love it ,this very good excercise
This is the workout that started my strength training journey and has been a staple in my routine ever since. I saw results in one month of doing this 3 times a week with around 150 min of cardio added in. When I needed a challenge I upped my weight to 10 lbs and still get a lot out of it. I use it when my muscles are too sore for a longer session but I don't want to skip strength training entirely. Thank you!
@0:46
PAUSES VIDEO
What color were the weight handles
I’d love to see what people would
Do if black pekoe were being racist too white people? I think a lot of people wouldn’t speak up at all
thanks bro
First time workout today. Really great direction and motivation. I'm shattered at the end but it feels good, here's to getting fitter and stronger both mentally and physically.