Arm Day for novices

 

8 Min Beginner Arm Workout (No Weights)

Video taken from the channel: THENX


 

Arm Workout To Build Mass (Beginner Workout)

Video taken from the channel: THENX


 

Arm day Best Arm Exercises (3 bicep, 3 tricep)

Video taken from the channel: V Shred


 

BEGINNER’S UPPER BODY WORKOUT

Video taken from the channel: Hanna Öberg


 

Beginner Arm Workout

Video taken from the channel: Water Jug Fitness


 

12 Min Beginner Arm Workout for Women & Men with Weights at Home Easy Arm Workouts for Beginners

Video taken from the channel: HASfit


 

Arm Workout Tone Your Arms, Back, and Shoulders! (BEGINNERS) by Vicky Justiz

Video taken from the channel: Vicky Justiz


Here are four basic arm exercises for beginners: Bicep Curl: Start with a dumbbell in each hand. Slowly lift your weights to shoulder-level while keeping your elbows by your sides. Slowly lift back down to the starting position. Repeat 10 times for two or three sets. Chest Fly: Grab a mat and lay on your back.

Furthermore, there has always been conflict in the debate about the need for an ‘arms day’. This is usually the favorite workout of the week for teenagers and newbies. Fortunately, the biceps need very little work to grow properly if you are using the best compound exercises to. The Super Simple 30-Day Arm Challenge For Beginners Find a 30-Day Arm Challenge for Beginners That is Right For You. When it comes to getting fit and healthy, you’ll Commit to a Certain Amount of Time Every Day.

One of the biggest complaints most. Complete 4 sets of 15-20 reps for all moves except the forearms finishers (for which you will do 3 sets of 20 reps). Rest for no longer than 90 seconds between sets. Start off with light weights for the cable machine, dumbbells, and barbell (you can also just start with the bar alone).

The Arms Specialization Workout Mobility Warmup: Perform a single-arm band biceps stretch for 2 to 3 minutes. Then do an elevated triceps stretch for 2 to 3 minutes. Tone your arms with this quick, 5-move workout for women that is also great for beginners! You can do this workout at home or at the gym. I used 8-pound dumbbells to perform most of the moves, but if you’re a beginner/ or don’t have any weights at home – start without weights.

Alternatively you can use water bottles or lighter dumbbells. Biceps. Biceps Brachii. Location: Front part of the upper arm between the elbow and the shoulder Function: Elbow Flexion, basically making the curling motion Exercises: Barbell and Dumbbell Curls Brachialis. Location: Small muscle over the lower portion of the upper arm that connects the bottom half of the bicep to the forearm Function: Elbow Flexion Exercise: Hammer Curls and Reverse Curls.

10 Minute Beginners Workout, Full Body Flexibility Stretches, At Home Stretching Routine Exercises ♥ Our FREE Yoga App for Apple: https://apple.co/2MhqR8n ♥. Beginner Arm Strength Training Workout with Weights July 18, 2018 This “Beginner Arm Workout” is the perfect circuit to tone and strengthen your biceps, triceps, and shoulders. 8 of the best arm exercises in 2 simple circuits with only a pair of dumbbells required.

Beginner Arm Workout With Weights has taken all that anxiety out of the equation with an easy-to-follow dumbbell circuit workout that’s designed with the beginner in by Brea Cubit 1 day.

List of related literature:

Beginners typically don’t use the opposite arm for any benefit.

“Nick Bollettieri's Tennis Handbook-2nd Edition” by Bollettieri, Nick
from Nick Bollettieri’s Tennis Handbook-2nd Edition
by Bollettieri, Nick
Human Kinetics, 2015

A common beginner’s mistake is to make the arms too short, so use the correct head count.

“Fashion Drawing For Dummies” by Lisa Arnold, Marianne Egan
from Fashion Drawing For Dummies
by Lisa Arnold, Marianne Egan
Wiley, 2012

I’ve seen guys deeply into advanced arm routines when the rest of their builds were little better than beginners’ level.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Do this individually with each arm.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Finding the circumferences of your arms is an excellent way to gauge the effectiveness of your arm workout.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Perform the same number of repetitions with each arm.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Avoid arm ergometry for 6 weeks Avoid significant trunk twisting for 6 weeks Osteoporosis Avoid arm ergometry Avoid trunk flexion/twisting Avoid biceps weight machine for strength training (dumbbells with attention to posture is permitted) Avoid Valsalva maneuver Avoid weight lifting >2 lbs.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass, H. Steven Sadowsky
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass, H. Steven Sadowsky
Elsevier Health Sciences, 2010

Because muscles and big arms are so closely associated, it is not difficult to get yourself mentally into arm training.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Beginners will most likely be quite tense, and the arms will rise correspondingly little.

“Opening the Energy Gates of Your Body: Chi Gung for Lifelong Health” by Bruce Kumar Frantzis
from Opening the Energy Gates of Your Body: Chi Gung for Lifelong Health
by Bruce Kumar Frantzis
North Atlantic Books, 2006

Beginners are advised to raise their arms straight out in front of them, drawing them from back to front.

“Ashtanga Yoga: Practice and Philosophy” by Gregor Maehle
from Ashtanga Yoga: Practice and Philosophy
by Gregor Maehle
New World Library, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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135 comments

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  • I would love the get fit guide. I am so determined to get fit. I would love something to help me be successful in the gym. Thank you!

  • I would love to win the summer guide. I’ve already bought your booty guide and I absolutely love it! I have had two babies in a two year time span and my body well I want to catch back up and I would love to have my body back and better than ever!!!

  • Thanks a lot for that manageable, yet effective arm workout! As I am a little overweight and try to get in shape, I am really looking for rather easy beginner workouts (I am unable to do pushups, squats and other basic exercises), this workout is perfect for me!

  • so for a skinny guy like me, would you recommend 3 sets of maybe 10-12 reps with lighter weight? thanks and great informative video!

  • is there a way to do the cable workouts without the machine? i work out at my school gym sometimes and they don’t have cable machines but i would still like to do the workout!

  • This was a great great workout for me as a beginner. What other area of the body would be good to work out with the arms? I basically am needing to create a good workout scheduled for myself. Thanks so much!

  • This workout is the best for my arms! Have arms that are pretty thin but I was looking to slim them down a bit. After a month, my arms are so much more toned, slimmer, and way better looking. I totally recommend!��

  • At the beginning of the first song, I thought it was going to be “Jopping” by MonstaX ��

    It’s a Kpop boy band group for anyone who doesn’t know

  • Hey Vince,I love when you keep repeating to yourself that you’re just trying to stay cut and ripped..Which u are both,, I’m also a skinny guy, and I’m also not looking to get big and bulky,j ust trying to stay cut and ripped.. I love all these big neck,Nasty looking freaks from all the roids,, where there back face and shoulders looks like a pizza,, just nasty unclean skin pimple freak, I would rather stay skinny and ripped, then look like a big freak carrying around a gallon water jug, & dropping their 50 lb gym bag all over the place,, I think that they are just jealous,,& would rather look like us.. But instead they feel like they have something to prove,, with all their negative comments,, keep up the good work Vince, you look great,..S in FL..

  • If you think this is too easy, grab a 2, 5, 8 or 10lb dumbbell �� good luck love! I’m still on two lbs, I tried 5 and I said waiiit, I wasn’t reaaddyy!

  • I’d like it if you could post the exercises /reps /rest in the vid description. I think it would be a good improvement to all of your videos. It’s easier to see when you come back to your video thx!

  • I’m really overweight, I weight 86 kilos and by the time I got to the third one the back of my neck started painting unbearably. Is that normal?
    Edit: I’m on day 3 and now it takes me about the fourth exercise for my neck to start hurting, hopefully in a few months it doesn’t hurt at all

  • Love your workouts! I would love to win the booty guide. I have a really hard time specifically targeting my glutes during workouts so any tips I can get would be so helpful!! xx

  • You’re so generous! Thank you for making these videos, and for offering giveaways! I’d love to have the at home workout guide… I have struggled to find great at home programs and know yours would be bomb… also… do you sell these? Where can we purchase these Hanna? Sending love from Montreal, Canada! ❤️

  • I just got your bundle workout! Do you recommend working out twice a day? I wanted to do a workout in the morning and one at night! Wasn’t sure if I should do your workout twice or just focus on cardio that morning and do the workout that night?! Please get back to me! I’m holding to start my new healthy lifestyle Monday:) your videos are awesome!

  • Hello everyone, please repent of your sins and give your lives to Jesus Christ. God loves you so much that he came in the flesh and died on the cross for our sins that’s the only sacrifice that can bring humanity back to God and that sacrifice is Jesus the Lamb of God. Please give your life to the Lord Jesus Christ without having Jesus as your Lord and savior when you die you go to hell. Hell is real Heaven is real so please repent and turn your lives over to Christ.For God so loved the world that he gave his one and only son, that whoever believes in him shall not perish but have eternal life John 3:16 believe in Christ that he died for your sin and resurrected on the third day. Read the Gospels Mathew-Mark-Luke-John Please read and spread the word as much as possible. May Jesus bless you

  • Hi Hanna! If I were to win a guide I would want the 2.0 guide�� I recently have felt sorta stuck and almost at like a plateau stage at the gym. I would use this to enhance my gym routine and to get out of the rut!
    If you need a way to contact, insta: kels_nick��

  • I Love this video!!! I started doing some of her workouts a couple yrs ago. Had a frustrating last six months n wasn’t doing much. Just starting back today. Maaaan her voice and the music she uses here was so wonderful to my ears. On to making this yr better than the last. Happy New year to all. Thank u again VJ for making videos that are doable and being a real female who doesn’t make me feel bad that I ain’t looking as good as u (at least not yet ol watch out now!��)

  • if you get this or if anyone else knows please reply. you mentioned that “if you’re not sweating you’re not doing enough” I’ve been hitting it as hard as I can for a few weeks now after I got out of the hospital after beating cancer. I sweat Alot with cardio but there’s not a lot of sweat with my weight lifting. I keep pushing it more and more but the sweat doesn’t flow. is it a genetic thing or do I just need to do more?

  • day 1: can definitely feel the burn but was not unbearable. i had to rest my arms like 2-3 times but i pushed threw and i feel great! my goal is to do this 1-3 times a day. ill be sure to put how many times i did it in parenthesis like so (1)

  • Arms nd shoulder exercises not only tone up arms but also strengthen arms nd shoulders nd help in overcoming stiffness pain nd spondylitis

  • All slow extension all 4 sets
    mind muscle connection

    All bicep seated
    Dumbell curl drop set to faliare first set, 3 sets 8 reps
    Hammer curl 8 reps
    Preacher curls 8 reps

    Tricep rope pull down, 90 deg, 8 reps
    Tricep cross body, 90 deg elbow extension, 8 reps
    Tricep ez bar pull down, reverse grip, 8 reps

  • Hello Vince. I’m from SA and I’m trying the 90day challenge. I would like to see inner and outer chest. I have been taking Whey Protein and it’s not working for me. Help

  • I would love to get the summer guide! I have heard wonderful things about your guides and how you really see progress with them, plus I am struggling with motivation at the moment:/

  • Moving your shoulders and putting you head down will decrease your effectiveness of the workout……… But you thought me good exercises….. Thank you

  • very nice just found your channel and will using this for armworkout. Would be very nice if u say how many sets /reps on all exercisesIm trying to build so im guessing going up in weight each set. cheers

  • This exercice saved my life, i was so ashamed of my arms and get really insecure about them, but not anymoreeee hehe�� Ive been using a whole body workout + one of her small waist workout + this and i am blessed, thank you for everything vicky��

  • I get muscle very easily but I don’t really like the fact that I am too muscular and have broad shoulder.I try to work on my abs and legs more,and most importantly my jumping because I want to get taller, because if broad shoulder and short,plus together looks weird

  • Just got done doing this workout & Omg do my arms feel like jello!!!.. I needed a different work out video for my arms im glad I found this. Im going to do this everyday this week and I cant wait to see results!!..Cardio it is now!!!

  • This was the best YouTube fitness tutorial I’ve ever seen. You made me feel empowered. Thanks for quality content that had no body shaming, just effective motivation.

  • Hej, skulle vilja vinna ditt nya program 2.0. Jag vill vinna det då jag känner att jag har stannat upp i min utveckling träningsmässigt och skulle behövs en extra pusch för att nå nya nivåer. Genom din guide så hade motivationen gått upp och målen hade säkert nåtts!

  • Hi…
    Well, worked out yesterday and I included some arm work. Just did yours. Very nice.
    I have the ” wing thing” going on, and they have to go..!!!
    So, it’s you Me baby…!!!!!!

  • I’ve been doing this exercise 2 to 3 times a day with 1 break day for around 3 weeks (along side some cardio or walking/ running) and boy have I lost fat on my arms. Also, I won some good muscle because I use little weights and do around 5 min. of weights. Thank you!

  • what muscles are the Arm Lifts supposed to use? it feels like i’m just swinging my arm i dont feel any specfic muscles being used i dont feel a “burn”

  • So i have rarely done upper body work outs. Was wondering if I were to do this 3x a week when could results be seen? I have noodle arms lol.

  • My friend and I just created a discord recently and we decided one day to start working out and toning our bodies while we’re stuck inside during this crazy quarantine (sharing the screen). I stumbled upon your video and added it to my workout playlist-great vid, amazing for beginners. My muscles are hurting, but the end results are paying off! Thank you so much!

  • Hi..since I injured my knee I started doing this workout sitting down..its 10 times harder than when you do it up..great workout

  • i would love to win the getfit guide! the reason as to why i would like to win this is because 1. i have a huge passion for fitness 2. i ove you and your amazing content and it would be really cool to see how you train/ how to get a bod like yours 😉 3.i have never followed a fitness program before so it would be amazing to try one out and to experience it as when im older im hoping to bring out fitness guides my family struggle with money so getting your guide would be a dream!! Instagram Sophiemfit

  • Thank you Lord that I found a coach that explains form and weight. Instead of talking and dancing around. Making it a show instead of what the purpose of the weight training. Great job. ������

  • I would love to win your booty guide because I am due Dec 16 and I cant wait to get back into the gym and gain some muscle mass!! My ig: devonjenelle

  • My second day in a row watching this! I’ve always worked out but I’ve been so skinny and haven’t gained much muscle mass but I hope this works:) also I like how motivating you are

  • Hi Hanna! I am writting you from Spain and and I would just like to tell you how amazing you are and how much I like seeing your posts every day. Some months ago I had the idea of starting at the gym so I began to search for ideas at IG and one of the days I found your target videos and I felt in love and thought that they were very valuable and I started following you. Since then you have been my inspiration and the final push for me to start at the gym. You help me and a lot of people to try hard and to continue, not to giving up. You really worth gold.
    I would like to have the “Get Fit 2.0” guide so I can continue with my progress and feeling that you are part of my trainings. Thank you so much for all your work and support, never give up. Lots of love

  • I personally love it. I do it twice weekly along with other workouts. I can tell I’m getting stronger because it barely hurts like it did at first. The small circles kill me lol. But I love this. ����

  • First day at the gym was a leg day, I did some deadlifts and messed up my back lmao. Im recovering right now but don’t want it to discourage me from hitting the gym so I’m gonna try strictly arms while my legs and lower back recover

  • Love that you are doing videos for beginners, but I think you have forgotten what it means to be a beginner. Half of those exercises is far from doable by an actual beginner. So this is more for a person in decent to good shape that might be a beginner at calisthenics.

  • Hi Hanna! I would love to get the Booty Guide workout because I really need (and want ofc) to get to the point where I was before. Last year I managed to tore the crossband (ACL) in my knee, and was operated about a half a year ago. So in one whole year now, I have struggled to train my glutes and legs like I did before. Now, I finally can start doing the workouts I used to do, but with much less weights for sure! I have used your earlier videos and made my own programs out of them, and it has helped me a lot. They have given me such motivation and strengt, both mentally and physical. That is why I think this workout guide of you would help me a lot to get to the point where I once was, and maybe even further than that! Thank you so much for the inspiration<3

  • Det skulle va såå kul att få din 2.0 guide!! Jag är ganska ny i gymmet, började i februari och älskar det!! Vill bara lära mig mer och mer så att få din guide skulle va perfekt!

  • Bro you dont have to sweat to know that you are working your ass off. Some people sweat a lot, while others sweat once in a blue moon. It’s different for everybody.

  • let me tell you my story guys ��
    3months ago i started i diet and i lost about 5 kg
    ive done chloe ting abs workouts and its amazing guys
    ive done april han thight workout and its really really amazing
    ive done april han arm workout for 2 month and nothing changed
    this amazing workout had tone my arm in only one week guys
    my arm fat was the biggest proplem in my life ����������
    i want to say thankyou very very much vicky you are the best �������������� trust this girl guys its really work thanks vicky love you����������

  • Im doing 4 sets 8*8*6*6
    Barbel curl,dumbell curl,preacher curl and reverse curl
    And i am not having any changes in bicep what should i do

  • I would love to win the booty guide, since I’ve started training on the gym more regularly but now need a little boost and guide for booty exercises!

  • Excellent! Thank you for explaining things. I didn’t know which were the triceps and which the biceps until today. And I also didn’t know it was the lactic acid that creates the pain. Thanks! Great workout, Great channel:)

  • Wow, Barbell Brigade is located in such a shanty location. No offense to anyone, but I don’t think I feel safe to walk around this area. Looks like it’s the ghetto. Surprisingly, there a good gym here. I guess it has to do with the high rental cost in LA. Love your video’s Vince!!!!!!!!!!!!!!!!!!

    SEX RIGHT BEFORE GYM is good or bad???????????? Your advice please, Vince!!!!!!!

  • Hi! I love your videos! I was mostly watching your meal prep as I am copying your menu but we really only eat one main meal a day (I am 100lbs overweight so your calorie intake is not for me…lol) I am 57 this year, I have some hand weights and a tower 200 that I used to follow along with you on this video…paused it and did the workout as best I could..My arms are feeling the burn and feeling weak so I think it was good!! Thank you!

  • Hi Hannah I follow you for a while now and you are the reason that I want to build a stronger lower body, the videos you share become my everyday essentials �� therefore I’d love to get the booty guide. Gurls with gainz ✌������

  • I like how the classic bodybuilders, before 1950, built their triceps. Over the head exercises, and the barbell pullover. You gotta get that thoracic extension.

  • Can anyone share with me how this exercise shaped their arms? I already have pretty slim arms, but I am looking to make them even slimmer. I am not trying to bulk up or build too much muscle. What were your results?

  • Hey Hanna, i would like to win the summer guide because right now where I live it’s summer time and it’s the time for me to get in shape. Especially because I have a matric dance (aka prom) coming up in March next year so I’d really like to get into the best shape and I think you can help me. (My birthday is also on Christmas Eve, so it would feel like I’m getting a Christmas/birthday gift from you����)

  • bro nice info.. I’ve nice body but I lac cuts… how shredd full body bro plz do a video how to shred bicep triceps chest… plz man

  • Hi Hanna! Omg I can truly say how much I love you since I first discovered you on insta, I then decided to watch all your YouTube videos from the beginning! You’re such an inspiration to me and that’s why I would love to win your 2.0 guide pleaseeeee! I love that it has 3 lower days and cardio within, If I had the money honestly would have bought it from the release date but it’s just me and mom and we already have financial struggles. I’m a very self conscious person and I let my body define me and I don’t want that to be the case anymore. I believe your guide will really give me that motivation and help me come out my shell again and also prove some people of how well I’ve acc done regardless of being put down etc. So please please please consider me! A fan truly:)

  • SHOP MY VERY OWN SUPPLEMENT LINE X WOMENS BEST with amazing flavors such as Pina Colada, Mojito, and Raspberry Sorbet! SHOP HERE: https://Womens.Best/Shop-Vicky

  • Maybe I missed it and I apologize if I did, but approximately how may reps/sets do you do within the 12min for each exercise? I would like to write this down because it will be my starting arm day workout.

  • Love this workout, perfect for beginners!

    Quick question, if I use two different weights, should I use the heavier weight on the first or second round?

  • I’m starting with do ten take a brake for ten (this is my first time working out my arms) and I still feel the burn but I need the rests to continue

  • I would love to try the summer guide. I’ve fallen off the wagon and lost motivation to be honest. I’ve never used a guide before so I don’t know what to expect but maybe trying something different will help. Love the video as always girl!

  • I have been doing these exercises for 2 months, I have increased the repetitions gradually and I have seen improvements over time, after a week you already see some difference if you train constantly every day. My arms are thinner in circumference and my muscles have been toned and enlarged, the right one. Thanks a lot for your workouts, they are functional!!
    (Greetings from Italy)

  • I’m so lost in how to set up my workout schedule. Everyone says nowadays you need to train the muscleparts twice a week, or go with a FBW each day. I mean I’ve always trained with training a bodypart one time a week. Like 1 chest day, 1 back day, 1 arms day, 1 leg day etc. But how am I supposed to fill in all of thsoe twice a week? I mean I can’t figure out the schedule I should follow! So atm I focus on doing the bodyparts I feel like I need most devolepment in twice a week. Which is back and shoulders. But there’s just no way in hell I can fill in doing like chest, twice a week as well, or arms, or legs for that matter. How do you do it!?!?

  • I would love the get fit guide…I started going to the gym 2 months ago because I found you on Instagram and started your exercises. I can already see my body changing but I’m far away from my target. I’m sure your guide has loads of good tip to keep me motivated. Thank for all your hard work!!

  • Coach I have a question, how can I do an exercise routine for each day, I am starting to exercise, I even enjoyed your video right now and I would like you to help me with that I am 25 years old, my current weight is 175 pounds and I would like to gain muscle mass, I do not know if you could help me and more than right now we are in quarantine I would like to be active during this time, thanks!!
    I will appreciate your answer back!!

  • I’d like to see a full body video for days when you’re not as motivated or when you’re getting back into the habit after some time off.

  • I want whichever guide will build my booty the best. I am at a plateau in my training and booty gains and it is insanely frustrating.

  • I downloaded your program yesterday and started with this workout today. It was great! Thank you! Video quality was excellent, pacing and instruction was perfect. I only used 5lbs today but I felt it…looking forward to working out tomorrow. So glad I found this during these crazy COVID times!

  • I wish to win the Booty Guide…since I have Not yet found the perfect workout/exercise compilation to build my booty as peachy as I would like to have him….
    Thanks for your amazing Videos, you go Girl!!!
    Find me in insta stefanie_metime
    Love you and many regards from Germany ������

  • Keep making videos like this, i think you’ll see a crazy increase in viewership and subscriptions. I first subscribed to you because you gave many great and practical tips on meal prepping. If you do the same for this i could see you blowing up.

  • Hi Hanna! I would like the booty guide because i would like to change my exercises to see some change in my body. Also i don’t have my own money so it would be great to win this giveaway. I love you and you are my inspiraton to go to the gym ��❤️��

  • I have really skinny arms so i have never tried exercises because i always feel them shaking during an exercise… With this I hope i can gain strenght?

  • I honestly love you ���� your workouts save my life and fitness confusion. Did the lower body workout and it was great and simple and very effective ☺️ thank you Hanna!!

  • Love the channel bro. Really support the grind for YT and in the Gym from ����.Quick question though. I’m trying to lean bulk and my maintainence calories are around 2700-2800, so would around 3500 calories daily be good or too much? Also considering I’m doing 10 mins runs at 12mph on a treadmill daily as cardio aswell as strength/muscle training 5 days a week. Thanks

  • I’m going to do this for two weeks or more if needed, and after like a week of it I’ll add my 1/2 kilo wrist weights to add extra strain for more results. Motivation please? I don’t want to forget about my goal for this workout…

  • I want the booty guide for some great motivation and improvement! I feel that this can really help me be the best version of my self!

  • Great workout and I really appreciate that you’re not talking “during” the workout! Love a good fitness video that allows me to suffer through my pain in silence ��

  • I would love to get the Get fit 2.0 guide. I really wanna step up my workouts and also follow a guide so that i don´t have to think about and plan what I will do at the gym. I don´t really have time for that so it would be awesome to get your guide. I want to get stronger overall too so it would really help out a lot. I´ve wanted to try one of your guides but never had the opportunity to buy one. <3

  • Love you vids!
    Question, say I can do 15s doing bicept curl but between 6-8 with triceps. Should I lower what weight I can do with bicept curls (15) and do even weights all around till my triceps gain more strength. Did I explain this right?

  • I would love any one of your guides, I have recently started helping others get into shape by offering access to a private gym I recently built with private personal training. One of your plans may benefit my female clients. I would be willing to give you a shoutout and if you had any promotional things like banners etc. I would love to hang them in the gym and help you help others:)

  • Yo man stay away from that pre workout drink and others out there you fucking crash and feel like life has been drained from you.If you have the time and a blender, blend beets for juice and add it to your whey with a shot of honey. Works best and no crash.

  • Guys this works!! I am apple body type and my arms were never thin…I did these arm workouts for about 5 times a week and my arms looked great on wedding pictures ���� This was perfect since with work and everything I didn’t have much time/energy for crash diets and crazy workouts. Thank you sooo much for sharing this Vicki!!

  • Thank you so much for even offering this as one of your giveaways! I feel like so many fitness influencers offer giveaways but not many offer the chance to get fit with your actual plan! I would love to win your get fit 2.0full body guide as my main goal is to build muscle while staying lean and working all muscle groups! I’m a college student who de-stresses at the gym nearly every day and this plan would really fit into my schedule & help me achieve this goal!<3 thank you again!!

  • I like this workout..What should be the position of legs @ 5.27 shall I keep my knees straight or little bend while performing all standing dumbbell workouts

  • Jag skulle gärna vilja prova din ”Summer guide”!! Jag blev klar med ”Get fit 2.0” förra veckan, men valde att fortsätt med den då jag tycker att den gett väldigt mycket och att träningen är rolig. Skulle passa perfekt att starta det nya året med din ”Summer guide”! Tycker det är så skönt att ha ett schema att gå efter och älskar känslan efter ett svettigt träningspass!

  • I’ve been doing this workout for a week now.
    It’s getting easier for me every day, so I guess it’s working:)
    I have some problems though.
    During the Dumbbell Hammer Curl my front shoulders started hurting.
    Not too much to make me stop the workout, but it feels more like pain, than burn.
    And generally, my neck is also getting quite exhausted, during all standing exercises.
    Is that normal, or should I perhaps train shoulders and neck first?

  • I would LOVE the Get Fit 2.0 Guide! My goal is to get stronger, up my weight, and be a total badass! I told my mom recently that YOU are GOALS!!! Can’t wait to keep working hard! And thank you for being such an inspiration

  • Thanks for the video and thanks for sharing those tips and techniques. The video was super informative and helpful to me a beginner. ❤❤❤the video as always thanks you!!!!

  • Hey Hanna❣
    I would love to win the booty guide. I don’t have a personal trainer or a fitness program and I think that I don’t see the results in my booty like I see in my upper body and legs. And I have really tried to feel the burn in my glutes but haven’t succeeded. It’s very hard because I don’t know so many movements and those movements that I know I feel mostly in my legs than my booty/glutes. About a half year ago I found your youtube channel and I got soooo much motivation and after that I’ve been watching your every single video and following your instagram too. Before that I had lost my motivation at the gym and just skipped the workouts but then after following your healthy lifestyle I started to think again that it really is possible to get what you want when you find the right way to do it. I wanted to tell you this story because I want you to know that what you do is very important to me and to so many people!
    You are so amazing Hanna❣️

    Ps Watching your videos have helped me to speak and understand English much better��

  • I love your workouts so much! After 2 years of doing your and other’s homeworkouts I wanted to try doing and uploading my own workouts on youtube and I was really suprised how much more empowering the exercises were since I knew it will be seen by other people and so I had to give my very best ������

  • Reapplying myself to get healthy even as a college student working two jobs and these videos are making it possible to stick with it. This is my second Friday in a row working out with hasfit and I look forward to seeing you next Friday!

  • Jag skulle gärna vilja ha booty guiden. Just nu tränar jag ben/rumpa två gånger i veckan men har svårt att hitta sätt att vara mer kreativ med övningarna. Har alltid haft platt rumpa och att bygga rumpa är ett av mina mål med träningen!

  • Today is my first day on my weight-loss trip, unfortunately, I only lasted till minute 5. but tomorrow will do my best to last more

  • ( FULL BODY GUIDE )
    Till nästa år vill jag verkligen ta gymmet på allvar. Jag har gått till gymmet då och då under året, men jag har aldrig tagit det på allvar eftersom att jag inte haft någon motivation eller någon guide. Jag har sett förändringar, självklart, But at the end of the day så har jag gett upp och ätit ohälsosamt. Nästa månad ska jag köpa ett årskort på mitt favorit gym och jag ska satsa allt. Din guide skulle verkligen hjälpa mig och jag skulle hålla mig fokuserad!
    Jag har alltid varit lite rund men nu äntligen börjar jag gå ner i vikt. Nu satsar jag på att bli fit och verkligen älska mig kropp!
    Skrev på svenska men hoppas att det är okej:)

  • Pushups are also really good to add! I personally recommend doing these first and then moving on to a few pushups at a time. Increase pushup count as arm muscles increase. It’s a great way to get muscular arms if that’s what you want

  • I would love to try your Booty Guide������ my main goal at the moment is building a booty like yours. Currently doing a full body workout 4 times a week and I definitely see a huge development but I wanna make my booty priority while I’m gaining musclemass and then for summer I gonna cut weight. I never had an ass seriously NEVER. I started following you and trying a few of your workouts and I already see a progress. It would be unbelievable to continue with YOUR booty guide. And I need to say I LOVE Ari������ you’re always so ‘close’ to all your followers and so honest that’s one thing I really love about you. So real and just stunningly beautiful. You’re definitely a woman to look up to. When I was in gothenburg this year I even hoped to see you.

  • Definitely gonna continue with this workout and see how it goes. Honestly never thought I was this weak and I only used body weights. OMG, those criss-cross moves definitely feel the burn as well as the last workout.

  • Hello, I’m French and like your video. I practice my oral comprehension of English and I learn more and more about the calisthenics.
    I see that your subtitle are very perfect for me.I want to know: “Which enterprise make this work for you? “

  • Hey Hanna!!!I love your channel (and your IG as well) and I would love to win the Fit Guide 2.0 or the Summer Guide (if I am going to be the winner I will need an advice from you since you are so expert and helpful!!!) because I feel really stuck at the moment unfortunately, phisically and mentally. I work out 4 times per week but I need to change something because I think that what I am doing is not working for me and I feel down. Thank you for this opportunity anyway!��

  • Hey! I would love to win the Get Fit 2.0, Full body guide. I’ve been training seriously since February (5 times a week) and now I don’t have the same amount of spare time which means that I hit the gym 2-3 times a week and I’m feeling my progress disappearing and feeling a bit lost and less motivated. I could really use some help <3

  • would reaaally love the Get fit 2.0 full body guide, cause I honestly feel a bit lost in my training after a long time of sickness. All I want rightnow is to build muscles and go up in weight, I feel my body deserves some treatment.

  • Have a question that I know a lot of people have varying opinions on. but for your person workout plan or schedule do you guys use the bro split or do full body splits? Or what do you recommend for optimal muscle strength and growth

  • Today I was for the first time in the gym so as to exercise on the equipment because earlier I was very ashamed. I chose an hour about which it is empty and I decided to overcome my fear! I just did these exercises and I will say yes, it was not easy. Thank you very much for this video! I hope you will continue the series for beginners ��I would love to win one of your guides. I think that get fit 2.0 would probably be best for someone starting as me. I would like to win because it will make matters easier, I will know what to do and how I will certainly feel better at the gym. By the way, thank you for making us so motivated! ❤️

  • I’m on my last week of the Summer Guide, and this giveaway came at the right time! Just in time for a new Guide ��
    I’ve never felt so fit in my life, really, thank you for all the work and effort you’re putting into your videos on YouTube and IG, it helps a lot of us out and we appreciate it a lot!

    The next guide I want to try out is GetFit 1.0, so if I win, this is the one I’d pick. If I don’t win, I’ll still get it, because like you wrote in the summer guide, this is an investment in ourselves ������������

  • I would love to win the Get Fit Guide because I’ve started to hit a plateau in my training and want to switch up my workouts and be re-inspired by fitness! I always save your workouts on Instagram and incorporate them, your Instagram and your YouTube channel are my favorite fitness accounts to watch!!

  • I’m 66 years old in fairy good shape. Should I be lifting light weight high reps to cut what few little muscles I have or go heavyweights to build before cutting?

  • Hi, can you make one on proper form high pull and wide elbow rows? And how to handle heavier deadlifts with a slipping grip? And how to grow nicer glutes? Please and thanks! P.s. I like how back in the day you didn’t have a potty mouth! ��

  • I’m a true beginner and in terrible shape but i love this workout. I can’t do many tricep reps but I will keep at it. Thank you so much!

  • Thanks bro I go to the gym I was looking for variation of exercises that I could do to help improve my arm size and definition this definitely will help since I will be doing arms today!

  • i wanna allllll your guides���� omg am being so greedy �� first ur are amaaaazing ������ and I ll be blessed if I have one of ur guides for growing glutes or for upper body well I ve been training by myself for a year now and I came to that point where I need a guide hhhh I already have u cuz ur videos helped me alooot so yeh ✌✌✌

  • I’ve been doing this every day for almost two weeks and already feel like my arms are slimming down. I’m pregnant so this is perfect for me! Thank you!

  • My goodnessess I have a big fat (not muscular) buttum, I love your channel. I’m new to watching you and new to the gym, and totally need your booty work out! I subscribed and I hit the ��. Thanks for what you do! Your an inspiration to everyone I’m certain of it. ��

  • for all d skinny guys out there.!! my weight was 48 before 6 months.! i gained 7 kg in 6 months with full bodyworkout and proper diet..! so dont go for splits at the beginning level.. once u hit 60 kg weight then u can go for splits.!

  • been doing this for a couple of days now and now I can finaly feel my muscle working, It’s crazy cause first and second day I couldn’t feel much, now I’m happy I kept going

  • Hi Hanna! I would like to win the total body guide! I think it will help me to improve a lot my workouts and achieve my goals! This is a life style which I love it and you are a really good motivation to never give up! I am happy to follow you, your work out are woww!! Congrats!

  • TACK FÖR KONSTANT INSPIRATION! �� jag skulle gärna vilja vinna BOOTY-guiden då jag har problem med att få mina ben/rumpa att växa. Envisa jävlar �� Behöver en nytändning för att inte tappa motivationen ��

  • This is super helpful. I barely started going to the gym the start of this month and I usually never know what to do other than cardio. So thank you again

  • For all of my skinny arm girls out there, let me tell you this works! I do this once a day every day (no sweat at all) and my arms are perfectly toned. I don’t need to use water bottles yet but when this gets to easy, just grab a couple of those to make it burn! My mom and friend even commented saying my arms looked like I lift (they were chicken arms before so within a week I saw results). I would recommend pairing this with a forearm workout every other day. My favorite is this one: https://youtu.be/P5SKBRXAR1Q

    P.S thank you so much Vicky! I have always been self-conscious of my arms (they are literal toothpicks) and even though I still am, this has helped me become a little more confident. ������

  • hey chris/ the officialthenx-team i’d like to request something. Me as a person is really hyped to start with calisthenics, but i have huge problems atm. The reason, being is that i weight 232 lbs / 105 kg at the height of 6.17 inches/ 188 cm and i know i can reduce my weight with dieting which worked (came down from 120kg) but i’m not strong enough for nearly every exercise that you recommend. Even on the THENX-app the beginner workout is too much for me. I can do 15 push ups at max and adding a 2nd set where you do (for example) australian pull ups is killing me as a whole. Could you make a video for people just like me (i know there are a lot…sadly) who struggle to even do the beginner calisthenics programs.
    PS: The L-sit in the beginner program is waaaay beyond my imagination that i can handle it….even tried it yet couldn’t do it (and i tried it more than once…even tucked in my knees but that just trains my already saggy arms).

    Would love to see something like that and i hope this comment actually gets read.
    Also i’m from Austria so there can be mistakes in my English, hope you understand everything what i tried to say there

    Have a nice day:)

  • I thought in the first time when I started workout on thenx I thought Chris was the only one who did the videos I’m being honest Chris heria if you see this

  • I would love the get fit guide ☺️ I’m a new mom and really want to get back into shape. My son is 9 months old now and I’m in a place now where I am fully healed and ready to get my body and confidence back. Even if I don’t win I love your videos and hope you are having a great week ��

  • John is good, but even he, with great shape and form, got a hard time with this “begginer” workout. hahaha. I wish be a such amazing begginer!

  • The seated curls don’t feel like they work my arms, for me they feel like it works my shoulders or muscle around the neck shoulder area. Is that normal or am I doing something wrong?

  • Guys for beginners who have trouble working out then do as many push-ups you can do every hour for 5 hours and continue from there

  • Hi!! I would love to get the FitOeberg Summer Guide, because I would really love to challenge myself and switch up my routine! Your guides seem so effective! <3

  • Day 3:)
    I’m doing a 10 day challenge, with this and a resistance band workout and Yeah just proudly completed day 3, after not wanting to do any of it lol

  • @THENX Could you make a video of exercises that could help us to have a muscle mass like Chris or if they already have that video, why teach me? THANKS PLEASE. ��

  • I have been looking for workouts that are straight to the point and also shows me how to position myself correctly. I love the encouragement you give! I will be implementing this today! Thanks!!

  • I’d like to win “Get Fit 2.0 – FULL BODY Guide” because I want to improve myself. I want to feel good����. My name of Instagram is @samantha.losno

  • I’m new to working out. I would like any guide to help me at the gym. My confidence level isn’t where I want it. I also don’t want to do any exercises incorrectly.

  • To the person who is reading this:

    You’re amazing and beautiful, stay safe and I hope your dreams come true one day! ��

    My dream is to reach 100 subs. I’ve been struggling to get there.��