What’s Your Fit Workout Body Weight Lifting 45 15


45 Minute Bodyweight Workout I Train | lululemon

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45 Minute Total Body Strength Workout without Equipment Full Body Workout Routine for Women & Men

Video taken from the channel: HASfit


15 min NO JUMPING Full Body Strength (Apartment Friendly)

Video taken from the channel: MadFit


15 Min Full Body Dumbbell Workout at Home for Women & Men Weight Training Workouts for Strength

Video taken from the channel: HASfit


15-Minute Full-Body Strength-Training Workout

Video taken from the channel: POPSUGAR Fitness


15-Minute No-Excuses Bodyweight Workout | Class FitSugar

Video taken from the channel: POPSUGAR Fitness

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List of related literature:

The most recent ACSM recommendations for the quantity and quality of exercise to be achieved by adults includes a progressive resistance training component that provides a stimulus to all major muscle groups, with the plan to complete 10–15 repetitions of a set of 8–10 exercises, 2–3 days/ week [65].

“Nutrition in the Prevention and Treatment of Disease” by Carol J. Boushey, Ann M. Coulston, Cheryl L. Rock, Elaine Monsen
from Nutrition in the Prevention and Treatment of Disease
by Carol J. Boushey, Ann M. Coulston, et. al.
Elsevier Science, 2001

Twenty resistance-trained men performed different exercises order of upper body (bench press) and lower body (squat) exercises; (i) upper body to lower body (order A) and (ii) lower body to upper body (order B) in random arrangement for three sets with 120 s rest inter-set.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

resistance training in elderly adults, loading intensity should approach 60À80% of 1RM with an exercise volume ranging from three to six sets per muscle group per week of 10À15 repetitions per exercise.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

I do five rounds of the 12 exercises, starting with just the bar (45 pounds) and ten reps of each exercise.

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

The basic resistance-training program recommended for health and fitness by the ACSM for healthy adults is an effective starting point for adults over 60.When the goal is increasing muscular strength and hypertrophy, evidence supports the use of variation in the resistance-training program.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Start with 1 set of 8–12 repetitions at a resistance producing fatigue during final 2 reps; for endurance or with elderly people select a lighter weight for 10-15 reps.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

22 untrained Random assignment to 8 weeks No DXA Significantly greater elderly men a resistance training proincreases in lean tocol with either 1 or 4 body mass for the minutes of rest between shorter rest interval sets.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

By starting with a weight that is 50 percent of your heavy working set (a set at a weight that allows a maximum of six reps) and doing 12 to 15 repetitions, you force blood into the muscles, warming up the area before your heavy sets.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

In another study, 25 minutes of high-intensity resistance exercises (for hip abduction, quadriceps, pectorals, biceps, triceps, and abdominals) two times per week for 6 weeks significantly increased muscular strength (as measured by 1RM tests; Taylor, 2007).

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

To develop muscular strength, increase intensity by increasing the weight lifted and reducing the number of reps (e.g., a student leg presses 100 pounds [45 kg] for 6 reps; the total load is 600 pounds [270 kg]).

“Physical Education for Lifelong Fitness: The Physical Best Teacher's Guide” by Physical Best (Program), Suzan F. Ayers, National Association for Sport and Physical Education, Mary Jo Sariscsany
from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide
by Physical Best (Program), Suzan F. Ayers, et. al.
Human Kinetics, 2011

Alexia Lewis RD

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

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  • Trying this today! I have been doing a lot of cardio with no real changes in caloric intake but I think I might have gained weight. Did some reading and it would seem that sometimes one can gain weight doing mainly cardio if not combined with enough strength training. Is that right? I don’t want to become super muscular-looking but I don’t want to gain weight either. How can I (without starving) achieve the best possible outcome for myself? Thank you!

  • Hi! I love your workouts… and i’ve actually been seeing results, which is dope. I did wanna ask if you could possible emphasize form when doing lunges or squats. I have trouble knowing how far apart or what angle my legs/knees should be bent and want to avoid hurting my knee joints. Thank you so much!

  • I know that including jumps and hops are a good way to get the heart rate up in a short amount of time-I love these workouts, but I live in a tiny apartment with thin walls and everything shakes when I jump. Can I request a workout video that produces the same results in the same amount of time without all the jumping?

  • Thank you. This was great! No jumping with weights. It is helpful especially right now where my left foot is inflamed and I cannot do any jumping. I am so glad I found your channel.

  • hey ana i just wana kno i am doing most of ur workouts regularly and they are kickass….but is it necessory to workout more than 45 min to burn the fat?.like i done this 15 min workout today is it okay if i am unable to do for 45 min and more???????

  • Loved this workout! Did it with the pre fight & post fight. Basically if there is a workout with Christa, I’ll do it. She’s so motivating and fun!

  • I can not keep up,!!! Cause I have a disability and I’m not able to keep up it hard in I just want to loose weight I’m like 193,/ in I’m not focusing on the number I just want to feel better & not tired all the time

  • I just wanted to say thank you for being so friendly and motivational during the entire workout it really helped me a lot.

    I’m currently 19 y/o but I am about 300 pounds and rising and never felt motivated to ever really work out. Doing this workout I could barely do any of the workouts and felt like giving up multiple times and even felt like throwing up after the video was over and even typing this I am still feeling pretty eh. It was the constant reminders of why I was doing it in the first place that kept me going.

    I want to live as on as I can, have a family, live to see my kids have kids, become a teacher and so so much more. Being reminded of that goal in a friendly manner kept me going throughout the whole workout.

    I realize I have so much to improve on and learn about being healthy and I hope whoever reads this stays motivated and continues to not only improve their health but themselves as a whole. I have a long road ahead of me and so does everyone else, I hope we can all go down this road together <3

    Also, pardon my horrible grammar I’m still recovering from the workout ;;

  • Great workout!!! I DEFINETLY sweat alot from this. But For some reason I have trouble doing the break dance move, its like I can’t balance? I don’t seem to have the strength… Any tips?


    It is an incredibly safe and healthy product, and the results are way quicker than any other supplement out there!

  • Great workout! I suffer from light knee pain and I wonder whether I can do those exercises without damaging my knee….does somebody know?

  • Lol when coach hasfit road ‘this is easy’ on the on arm snatch. As if!!! By the end of this is was sweating and out of breath.

    Like the coach said ‘its grinding time’ ��

    Fantastic exercise

  • You are the most motivated and motivational trainer I have ever discovered. When I follow your videos I literally feel like you’re in front of me screaming at me to keep going and I just love it. I aspire to be like you one day. Keep making and posting real time workouts like these because they have really helped me level up my fitness game.❤️thank you

  • Great workout! I was looking for a short free weight total body and this is terrific. I’m
    So glad you don’t have all the intros PERFECT!

  • Great workout! But way to much distracting silly chat. It takes away from the vibe, motivation and desire to finish the video. But still loved the burn.

  • Christa and Raneir are my absolute favorites (plus Anna of course!) I love how engaging are the classes with Christa, you cannot literally give up! Thank you so much Christa and all PS team❤️��

  • Thank you so much for posting these awesome workouts especially during these times. My gym is still closed and I depend on YouTube workouts now to keep up with my fitness. Thank you so much you guys are a life saver!

  • This is one of my favorites! I love doing compound moves with weights, and it’s a perfect length workout for when I’m short on time. Thank you!

  • Loved this so much! Your patience and intentionality in the way you handled the workout from start to finish was soothing yet challenging. Thanks.

  • Just wanted to let you know that I have been doing your workouts since October and they are part of my daily self love routine. Thank you so much for pushing forward, for sharing your light. 10000000 thumbs up.

  • This was one of my favorite so far! More no jumping full body workouts pleaseee!! Your workouts are so unique thank you for all of your hard work!

  • Amazing workout… First day i thought i would do the guy workout… Ended up mostly lying on the mat with fatigue… Today followed the girls routine… Better… Still would stop as soo. As they just last 10 secs��

  • I love the no jumping not only because I live in an apartment but also my knees hate jumping. Thank you! I love the beginner workouts too.

  • Thank you! Baby is sleeping and gotta pick up the older kid from school. It was either TV for 15 minutes or this workout. SO glad I chose this. Now I feel totally worked and I’ll sleep better…plus I’ll have more patience! So grateful.

  • i adore how fun this workout is. I love how they all engage and express themselves. Felt like i was working out with ma girlfriends.

  • This was awesome and really targeted everything… I love how the exercises were paired to make them work more than one muscle at a time! Please do more of these low impact dumbell workouts ��️‍♀️❤️

  • This is good for beginners:) and people just working out for the first time (like me) Your other workouts were a lot more demanding and its good you choose different levels for different people:D

  • i’m so glad i found a channel that does workouts with two people because for some reason the ones targeted to just men or to just women are either too insane or too ridiculously easy. i subbed and i’ll be back (hopefully) a few times a week:) btw love that you one of you does the easier version because i’m a beginner at the moment

  • Seems like a nice guy and hes hot but he wasnt pushing me hard enough…this felt too easy and he was going slow. I want someone to kick my ass and yell at me to get the most effective workout possible! This is good for beginners

  • Don’t do it if you don’t like push-ups and planks. That’s the majority of the exercises. Especially for women I think it’s a little bit too much of both.
    But on the other hand I appreciate it that you included a warm-up and a cool down part. I think that is very important.

  • Awesome guys You are doing this in single go, you are not even taking water in between, is it a because of format you not taking rest or grab a water or is there another reason

  • great workout for mornings when I oversleep and don’t have time for a full workout, hits everything gets my breath going and good blood flow to my muscles thanks Coach Kozak and Claudia!

  • Today I had little time to workout, so this 15 minute full body workout was the perfect choice. It was very challenging but, as always, I feel great after completing it!

  • Thumps up for you guys it was great.. I find the compound routine or if is it right called super sets difficult to perform? Like doing squats along with lunges.. and tips to help me..

  • That was good. I don’t have weights at home so I used shampoo bottles but realised they were too light so I switched to 1.5L bottles of water on the next round it, weights definitely made the difference!

  • Hi! Got to do your workout again! I’m very picky about who I watch workout videos with. I have to love the trainers & I definitely love y’all! Great fun today!

  • I’ve been following your workouts for 2 years and I love all of them!! Seeing some serious results and feeling strong & healthy! Thank you so much!!

  • Nice to have a quick little workout when mom-life makes me unable to fit in my usual full workout. It makes it possible to live a healthier lifestyle even when things get hectic. Thanks for another great one, POPSUGAR.

  • I always enjoy working out with Anna…but I do agree……too much commentary from the girl working out behind you.  It breaks up the flow of the routine.

  • You’re videos are life changing I have a downstairs neighbor and these are amazing. Please post more vids with no jumping and yoga! So happy that I found your channel!

  • I love these apartment friendly no-jumping workouts. Your workouts are definitely keeping me motivated to continue daily workouts and there’s always such a great variety of exercises. Thank you, Maddie!

  • Whoever is reading this YOU CAN DO THIS. If you are trying this workout and IT seems difficult keep going, keep working at it! You are beautiful and I hope you have a great rest day of your day❤️(I make videos too and I hope that this made someone smile today)

  • Just discovered you and I LOVE that you have the no jumping hiit workouts for us in apartments. I like to do a little 10-15 min hiit after my weight training early in the morning and I can say my neighbors are thanking you. LOL.

  • Hey Im a girl that recently started working out again and Im wondering if I should do this without dumbbells or with 1kg dumbells. I have 2kg as well but I dont know if that would be too heavy or not

  • This was great for me! I live in a 70 year old apartment building so the no jumping is perfect. Still got a great workout! Thank you so much!!

  • I thought it was a fun “workout”(more like a warm up, really). But it was way to easy. It didn’t tire me as much as I wanted it to.

    I currently use 2 kg (4.4 lbs) weights for every weight training and now I feel like I get use to it and want to add more weights. 
    Is it OK to suddenly jump from 2 kg to 4 kg (8.8 lbs) weights?
    Today I tried using a pair of 4 kg weights and it felt so heavy. 
    Do I have to jump to 3 kg (6.6 lbs) first then start 4 kg weights later?

  • I hope you make more no jumping with weights videos. Not only is it neighbor friendly but I find that not jumping and slower pace let’s me focus on the movement itself.

  • You are so amazing! I paired this workout with your leg dumbbell only workout, I’m sweating! Your workouts are perfect for the current situation. My gym is closed until April 1st! Thank you ❤️ Please keep them coming.

  • Thank you so much for your videos and your good tips I really appreciate it for somebody that struggling with weight loss like me it really helps to have you people in my life thank you so much have a beautiful day peace and love my friends

  • Love how the guy keeps reinforcing that his moves are tougher than Claudia’s. Dude we get it! You think you’re stronger than her. Understood!

  • You guys are just amazing, I was using those videos 2 years ago when I had some back issues and working through them every morning during the Corona lockdown. Thank you! Cheers from Vancouver, BC!

  • Loved this workout! Circuits are the best and the warmup and cool down were just long enough. A lot of times trainers skip them, but you didn’t! Awesome!

  • Love your videos! BUT maybe offer modifications for those w bad knees. Not in this particular video, but some of the other full body videos. A lot of jumping, lunges, etc that are hard on knees:(

  • i can’t do the elbow pull up at 26:23. any tricks on how to be able to do it or any easier modification? like idk how yall do it but my body just flops on the floor and i can’t bring my elbows up like you guys are doing

  • If I want to do this workout everyday to stay fit instead of a long workout 3 times per week what would be a good schedule in terms of this workout and cardio.

  • Enjoyed the slower pace. Gives me a break from high energy high impact workouts. The breathing in the cool down is wonderful as I often forget to breathe deeply throughout the day. Thanks again!

  • amazing workouts I do them most days as I dont feel I have much time to do 45/60 minute works outs these are brilliant and still challenging

  • Love the no jump apartment stuff! Thank you. Just learned you’re in Toronto too. Keep up the good work. I hope YouTube is paying you well!!

  • Tried this challenging work out after 3 weeks of not working out, I love it. I felt it on my legs. Its easy to follow and complete. I’m wondering approximately how many calories I burn by doing this workout.

  • I thought yeah 45mins must be a good workout…. but then I saw the tediously slow ass pace. However I did manage to sort my odd socks into pairs between each rep!

  • i love you guys!!!! its been a while since i put you guys on, ive been using the excuse, rugby practice 2x a week is fine… i really thought this would be a lot easier… ha was i wrong. THANK YOU!!

  • Thanks for the amazing workout guys! I usually hit the gym 4 times au week and now with the covid-19 it’s not possible. I am in pretty good shape and this workout 6 times a week is doing the trick. keep up the good work and thanks again for the video.

  • Excellent workouts! Thank you. Your channel has been a lifesaver during the shutdown. This particular workout punished my glutes big time!

  • I can’t thank you enough for all the workouts that you post. I started doing these work outs back in March and I’ve lost 38 lb since. Just over mid way to my goal and I don’t think I’d have gotten to where I am now if it wasn’t for these videos. Having just finished this video now I can tell you that my legs feel like jelly and I love that feeling because it means I’m one step closer to being fitter and leaner.

  • This was such a fantastic workout! I’m a runner and I definitely consider myself a beginner when it comes to doing strength workouts I just don’t like them. This was at a wonderful pace for a beginner, slowly increasing in intensity with each set but moving mindfully without jerking the body around too much. I am going to try to do this daily, thank you!

  • Can someone help me with my query?
    What’s difference b/w cardio and strength training?
    This workout Is it cardio workout or strength training?

  • Thank you very much! I used it on my Weight Training Course assignment for the day (April 2, 2020) at the University of Utah because we are online classes under Instructor JJ Romero.

  • I’m even more fit than I was when I was going to the gym! Coronavirus who??? Been doing this since March! Loving the results! Thank you!

  • First workout with you guys. Had to pause 3 times for water breaks and cheat on a few of them, but eventually got through it.

    Great stuff. I had been beating myself up over fitness, but your ecouraging words really help. Every step in the right direction is one more step. My first child is going to be born soon and he’s going to have a father that’s fit enough to run around with.

    Thanks so much. I’ll be back tomorrow.

  • I must be really weak���� I only got through 30 minutes and had to cheat on a few… I’m really new to working out though so hopefully I will stay dedicated and improve over the next few months in quarantine… thank you guys for these next level workouts! Can’t imagine one with gym equipment would be that much better!����