What’s Your Fit Workout Free Weight Lifting 45 15

 

45 Minute Dumbbell Circuit Workout

Video taken from the channel: Get Healthy U TVwith Chris Freytag


 

40 Min Total Body Workout with Weights Dumbbell Training Strength Workout at Home for Women & Men

Video taken from the channel: HASfit


 

20 Minute Full Body Toning Home Dumbbell Workout

Video taken from the channel: Zeus Fitness


 

Full Body Workout with Dumbbells 45 Min Total Body Strength Workout with Weights at Home Training

Video taken from the channel: HASfit


 

20 MIN FULL BODY WORKOUT With Weights (At Home Strength)

Video taken from the channel: MadFit


 

Workout at Home for Beginners (DUMBBELLS ONLY)

Video taken from the channel: CHRIS HERIA


 

15 Minute Beginner Weight Training Easy Exercises HASfit Beginners Workout Routine Strength

Video taken from the channel: HASfit


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List of related literature:

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 first couple of weeks with a new client, for each exercise I have them do 2 sets of 12 to 15 reps each.

“The RBG Workout: How She Stays Strong... and You Can Too!” by Bryant Johnson
from The RBG Workout: How She Stays Strong… and You Can Too!
by Bryant Johnson
HMH Books, 2017

The exercise progression used the following weekly training protocol: weeks 1–4:3 sets with 12 repetitions of the 12-repetition maximum weight; weeks 5–9: 3 sets with 8 repetitions of the 8-repetition maximum weight; and weeks 10–12: 3 sets with 6 repetitions of the 6-repetition maximum weight.

“Sports, Exercise, and Nutritional Genomics: Current Status and Future Directions” by Debmalya Barh, Ildus I. Ahmetov
from Sports, Exercise, and Nutritional Genomics: Current Status and Future Directions
by Debmalya Barh, Ildus I. Ahmetov
Elsevier Science, 2019

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

On alternate days, I add a 20to 30-minute series of strength-building exercises with free-weights, plus military pushups, squats, lunges, abdominal work, and a stint on my cable-style weight machine.

“Organic Body Care Recipes: 175 Homeade Herbal Formulas for Glowing Skin & a Vibrant Self” by Stephanie L. Tourles
from Organic Body Care Recipes: 175 Homeade Herbal Formulas for Glowing Skin & a Vibrant Self
by Stephanie L. Tourles
Storey Publishing, LLC, 2007

I used heavy weights, taking it up to twelve to fourteen reps on most exercises.

“Spenser Confidential: Now a NETFLIX film starring Mark Wahlberg” by Ace Atkins
from Spenser Confidential: Now a NETFLIX film starring Mark Wahlberg
by Ace Atkins
Oldcastle Books, 2013

I may complete six to eight reps with the 55-pound dumbbells, then drop to the 40-pound dumbbells for another four to six reps.

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

To increase the level of this week’s bodyweight workout, we are aiming to do five rounds of the eight exercises with 45 seconds on and 15 seconds off.

“Train Happy: An intuitive exercise plan for every body” by Tally Rye
from Train Happy: An intuitive exercise plan for every body
by Tally Rye
Pavilion Books, 2020

In a doubleȬblinded manner, participants ingested 60 grams/day of colostrum or whey protein complex (containing 38 g protein) while participating in a resistance training program (12 exercises, 3 sets of 8 – 12 repetitions, 3Ȭdays/Ȭweek).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

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

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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31 comments

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  • Excellent workout. Great for people that have are just starting out after being inactive. Perfect wake up routine. No long warm up or lengthy circuit.

    If you close your ��, you would swear it’s Dax Shepard talking.

  • i started today! lets see. i wonder how many times a week should I do this? im 44, brisk walk for an hour and today i added this. please advise

  • Easily one of my favorite workout videos on YouTube (trust me, I’ve done a lot and I only stick to this one). It’s not hard which is great for beginners and those who don’t wanna push their bodies to the limit.

  • I enjoyed this workout alot. I haven’t worked out in like 4-5 years. Ive always been skinny about 120-125 lb. And wanted to gain a bit more weight to start my work outs. I am now at 138-140 lb. And ive finally decided this week to start working out again. Want to push for my goals and not give up on myself. Keep pushing man and thanks ��. Ill post up my before an after pics in a few month. Thanks again

  • Hello I have a question. So during the workout on 6:17 I have pretty bad jaw strain. I have to do a little worse neck posture to not hurt my jaw. I’m just curious if anybody else is having this, or how I could reduce the strain.

  • Thank you so much for all of your hard work and effort in providing these videos I appreciate your content more than I can say, your instruction and guidance have helped to make me stronger over the last 3 years. Thank you again, you are both inspirational xxx

  • Ever since I’ve been doing your weights workouts my body has shaped so beautifully like never before, I feel amazing! thank you MadFit!

  • I tried many of these videos, especially with the pandemic going on and gyms closed. I found as of yet this is the best one. After I did it the next day I felt every single muscle he targets. The reason I say it’s the best is the design of the way he set up the different exercises. Other ones tend to target the same area to soon after another, but he spaces them out perfectly.

  • does this work with in the tummy? to have a abs? and im using 5lb only and im 14 rn is it okay? someone want to reccomend me how much lb should i lift?

    (sorry for my grammar)

  • Right so I took a week break now I’m back on day but its day 76, new plan I will wake up at 7 and do it in the morning then start my day and then I’ll do it at half 7 in the afternoon too do twice a day

  • I got my new weights yesterday. Up until now, I have been using peanut butter and applesauce jars. 😉 I am loving every minute….well, maybe some minutes more than others.:-) Thank you.

  • This was my first workout with you and I absolutely loved it! Thank you so much Maddie! I’ve subscribed and I can’t wait to check out your other videos.:)

  • 10/7/20. Day one workout done. Will try this at least one session per day. I started my diet 3 weeks ago. Feeling better. Will update again

  • This is extremely legit guys, I hav done this workout circuit for 2 months and can see my muscles developing so fast. Major health sites say that one should do 2-3 reps of a workout for 15-20 mins, and this provides it..just blindly follow this and see the results, amazing!

  • Enjoy this workout? Pick up 5 FREE Dumbbell workouts just like it emailed over to you right here https://homeworkout.club/5freedumbellworkouts/ A new home dumbbell workout for each day of the week ����

    �� https://homeworkout.club/shredinfo   If you would like more info on our Brand New ‘Zeus 6 Week Shred’ structured Program that can be done from home, check it out right here ��    

    Guys I also noticed a lot of you are watching or doing the workouts and absolutely loving them and getting fantastic results, which is amazing. But a lot of you are also forgetting to subscribe. So make sure before you jump off, to quickly hit that ✅Subscribe button✅ and turn on the notification bell�� so you never miss a workout again:-)

    And if you want to be a superstar and drop us a like of on the video��, its always much appreciated by me:-)

    *Just to answer a few commonly asked questions on this youtube video I was using 8k weights only in this workout. This type of workout doesn’t need crazy weight, especially if you’re just getting started.Beauty is if you need to push yourself a little harder you can simply up the weight over time
     
    *Again depending on the weight you’re using, I would recommend doing this workout every other day, or 4 times a week. If you’re going heavier, a break in between would be recommended to give the muscles used a little time to rest and recover.

  • Hi!! Any suggestions which weight to start with? I have been using 10 lbs for biceps, but starting to get too light. I want to sculpt a bit. Thx!!! New subscriber from Alaska ��

  • Me: mom, i had a lot of change by doing this for 30 days
    Mom: what change??
    Me: nothing much….just broke my elbow bone and lower back
    Mom:����(THUG LYF)…

  • Hi Maddie, please can you do some more wrist friendly workouts. Many of your exercises involve wrists and I find it hard to find an alternative exercise to do…

  • I’m fifteen and 220 lbs hoping to shape my body from a meatball to something nicer you’ve gained a new sub and I hope to tell you my progress in other vids

  • This is exactly what I’ve been searching for since quarantine! Straight-forward, great instruction, challenging, no unneccessary “chatting”, no DOGS.. just a good solid workout. Thank you!

  • Thank you for this…I don’t know why I chose your dumbbell workout out of all that were offered here on YT but it looks easy enough for one to build base on/with…. I’m gonna try this as of 01/07/2020 and will revert with results on 01/08/2020…I wanna incorporate it into my running,cycling,golf and skipping session so I build a better defined upper body…just a quick Advice from you or anyone who’s a bodybuilder,I see you’re using lightweights,to be quiet honest,it looks like they’re not doing their job since they are of a lighter weight,I’ve heard before that when you start with lifting weights,it’s always advisable to start very light and work yourself up gradually, now I have stackable Dumbbells,should I start doing less reps with heavier weights or do more reps with Lighter weights…your response will be greatly appreciated.��✌������

  • Great video I was an avid gym goer before lockdown but have struggled with motivation to do anything for the first time ever. 3 months of being lazy and this video has been great. Thanks for workout ��️‍♀️ ��

  • lol… first workout in I’m thinking no way this is for beginners… what beginner can even do 10 pushups? Let alone 20 with weights and rows in between… and thats only the start of the workout… what

  • I’m loving this. I have 2kg dumbbells and no strength whatsoever. I’m working up a sweat finding it very effective. It’s very enjoyable thank you

  • PLEASE make your own fitness program…literally almost died on this one…I do your workouts almost every night. Just from doing 20 minutes a day, I have lost 3 pounds.

  • I haven’t worked out in 2 years and have been kinda lazy sense and this workout completely killed me it’s was a great way to get back in

  • 14 August 2020
    Bali island calling to all of Hasfit Tribes
    this one is a awesome work out, big thanks coach Kozak & supermom Claudia

    warmest regards,

    senior men otw to 70’s

  • Yes, please more of this style of workout. I appreciate the more careful and deliberate pace of this workout, which allows me to properly focus on form. Many online workouts I have seen are very fast-paced and it becomes difficult to keep up with the instructor without sacrificing good form.

  • I’ve been doing this every other day. Does anyone have recommendations for something to do on the off days? I know muscles need to rest but I am usually feeling energized enough to want to keep doing something. Trying to build muscle. Thanks!

  • Awesome workout, really loved the building up of reps that was challenging and I’m sure I’ll feel it tomorrow. Only feedback was to lessen the echo and perhaps adjust the volume.