What’s Your Fit Workout Free Weight Lifting Fit 30

 

30 Min Home Leg Workout with Dumbbells for Women & Men Bodybuilding Legs Workout at Home Exercises

Video taken from the channel: HASfit


 

30-Minute Strength Training Workout With Dumbbells

Video taken from the channel: POPSUGAR Fitness


 

30 Minute Full Body Workout with Dumbbells Home Strength Training Total Body Workout with Weights

Video taken from the channel: HASfit


 

30 Min Beginner Weight Training for Beginners Workout Strength Training Dumbbell Workouts Women Men

Video taken from the channel: HASfit


 

30 Minute Home Leg Workout with Dumbbells for Women & Men Lower Body Bodybuilding Legs Workout

Video taken from the channel: HASfit


 

Total Body Workout with Dumbbells – 30 Minute Full Body Workouts with Weights Home Strength Training

Video taken from the channel: HASfit


 

30-Minute Calorie-Torching Cardio Workout With Weights

Video taken from the channel: POPSUGAR Fitness


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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 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

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

Starting at 5:30 a.m., four days a week, forty-five minutes per day, we worked out consistently in the living room of our house, using only a broom handle and two five-pound dumbbells, letting my body do the rest of the work.

“Reshaping it All: Motivation for Physical and Spiritual Fitness” by Candace Cameron-Bure, Darlene Schacht
from Reshaping it All: Motivation for Physical and Spiritual Fitness
by Candace Cameron-Bure, Darlene Schacht
B&H Publishing Group, 2011

I do three sets of between 15 to 25 repetitions.

“Mastering Yourself: How to Align Your Life With Your True Calling & Reach Your Full Potential” by Corey Wayne
from Mastering Yourself: How to Align Your Life With Your True Calling & Reach Your Full Potential
by Corey Wayne
The Corey Wayne Companies, Inc., 2018

11–15 Check weight-training technique.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

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

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

21 The Ultimate Workout Plan for Men – Strength Training 35.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

I was again using 75 pounds, as in my first test, which meant I was still doing a scaled workout.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

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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58 comments

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  • Absolutely loved this work out. It pushed me just enough without wanting to die lol.
    ALso can i just say, i started working out about 5 weeks ago and so far most of the videos i watch are yours… they’re so diverse and really great modifications. Thanks. You’re brilliant. Especially Anna:D You’re my fav xx

  • I like PopSugar workouts. But what bothers me is that the person doing the low impact mods always seems like they are in slow motion. They are just as fit as Anna and the instructor and they think low impact means low intensity. People who modify still want intensity. Maybe they should have a Person who actually has to modify ( knee issues for ex) do the workout. Just a suggestion..

  • I just want to say thank you to you guys. In every video I’ve followed along with, y’all have been super supportive and really understanding. It’s something I greatly need when working out due to some past experiences and health problems.

    Side note: you always mention to remember why I came to your videos in the first place and it’s very motivating. The reason I’m doing strength training in the first place is due to PCOS (Polycystic Ovarian Syndrome) which has been fucking with my body since I hit puberty. Weight lifting was recommended to help control the symptoms of it and it seems to be helping! So, thank you guys! Y’all have no idea how much your videos help encourage me to continue getting healthier and stay positive despite my condition.

  • This��workout��is ��EVERYTHING!!!!!! I was hesitant cuz the warm up looked hard (and it was) but I’m glad I stuck with it by doing the modified version and going at my own pace. Muchas gracias.

  • Danielle is always great. More Danielle P please! By the way, @popsugarfitness, do you know which brand of activewear she is sporting? Want to order this set since during COVID-19, I’m essentially living in leggings!

  • I like your style of training. Emphasis on compoud moves & plenty of variations i n.v workouts. You two are the best ones when it comes to motivating us to pish our limits. You guys are amazing. Keep up the great work!!!

  • Breaks are too long. The instructor seems to be too tired to continue right after each exercise:(. Please do not chat in between and focus on leading us to the next exercise right away.

  • Anyone else doing this workout while social distancing? This is the second time I’ve done this workout. I’ve added it to my weekly rotation. I love how many options and modifications she gives-I feel like I could keep doing this same workout and continue to challenge myself with more reps, more power, or heavier weights!

  • Thank you so much, I recently found this video Today, and let me just say it helped a lot and will be doing more at home! due to coronavirus we aren’t allow to go out but, I tried this workout and it helped me by sweateing as well… I really enjoy it, and I’m subscribing!_

  • Help one of your Bras out, whats ur gym playlist like when u go to the GOLD’S??? Mine always be classic rock like Metallica, Slipknot or the new band like the Delta Parole. What urs bra?

  • This is one of the hardest workouts I’ve ever done but I love it so much because it challenges me and I’m always sweating by the end of it. I’d love to see more of Danielle.:)

  • YAY the one who talks over instructor isn’t in this which makes me LOVE it! HARD work out…1st timers use light weights…She gonna kill u in circuits! Great one and sweat alot!

  • While I absolutely love POPSUGAR workouts and their compatibility to be done at home, I find the title of this workout to be misleading. I did get a good sweat in, but only TWO of the EIGHT exercises incorporated the free weights. After committing a good 15 minutes into this video, it was too late to opt out and find an alternative video that actually included weights at least 75% of the workout.

  • HI EVERYONE!!!! This workout looks fantastic!! I adore weight training and the exercises do not look boring, PEEEEERFECT!!!!!!

  • IM SO IN LOVE WITH THESE 30 MINUTES WORKOUT OMG IT HELPS ME A LOTT. im an extremely introverted person and im obviously overweight, so going to the gym really intimidates me and i just cantt. i sign up once before but i ended up only going to zumba classes, because even though what i really wanna do is weight training, the section where all the weights are stored is filled with guys and i just cant go near there even. so i just quit and planning on doing it from home and your video is so far my favorite go to. I LOVE YOU SO MUCH AND THANK YOU.

  • This is definitely one of the best workouts on popsugar. Loved the type of workout and the instructor! Please have a few more of her workouts available!!

  • our entire congregation follows you. Thank you for giving guidance and hope to so many who are older and handicapped. You have no idea how you help to put smiles on the faces of so many. ��

  • Hi I am beginner followed your video today did the excersize with my wife….I am feeling very much relaxed n fit… can you please tell me how long we should continue with this excersize and when we should change. I want to have leen body.

  • Hi, Just did this workout and I feel Great! I noticed the workouts are from a while ago, are the newer ones added somewhere else?
    Thank You

  • Hi there! Thanks for this great video! I’m a 29 year old female, have always been reasonably fit but barely exercised for 5 years due to mental health. Also have never had strong arms! I’m enjoying this sequence and finding it a good level for me, but what weight dumbbells do you recommend? I am currently using 1.5kg and I don’t feel I’m working enough. I know it will be hard to advise with minimal info but just wondered if you had any general ideas. Thanks!

  • I’m really appreciating these videos! Started working out with you guys almost 2 weeks ago and I love that they are varied, customizable, timed and full of whole-body moves that help keep my attention. I’m still doing mostly beginner variations but I definitely feel accomplished at the end of every video and your positive encouragement sets a great tone for a workout. Thank you!

  • Greetings. Would you please create a playlist of your body weight exercise videos? Would save me from having to search every time. THANKS!

  • Hello coach, in another about workout, my lower back comes off the ground even when I tuck my chin in. Any tips? Love your workouts by the way

  • Bloody hell this is super hard. I stopped just before the 15 min mark, couldnt breathe anymore and my legs are already shaky. Will try again next week, aiming for 20 mins at least. #slowlybutsurely

  • Wow! Great workout. More with this instructor please! I liked the way she laid out the exercises so you knew what was coming. Very good sweaty cardio and strength in short amount of time.

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from *Next Level Diet

  • Hi I want to thank you for what you do you helped me to change my body l’ve been asked lately about how I did that l told them about your Chanel

  • Another perfect workout. I actually use this one to maintain muscle. With the higher rep count on most of the moves it is perfect!!!

  • I love these videos! My trainer has been coming into my garden once a week for the last 2 weeks…but I’m just as happy using HASfit!…they’ve kept me going during lockdown.

  • Love your workouts… been a while and had a spinal fusion in the meantime. I look fit but need an overall program to keep me on track.
    Post op glutes have trouble firing and sway back crept in and excessive hip movement. Causing lots of pain.
    Would be ever so grateful for one for solid pelvic stability. I’m sure lots of your subscribers will benefit.❤️

  • My mom and i are fighting through our goals with this work out everyday its been a week and my body feels heavier like gravity is pulling us right after the work out but we’ve been getting better sleep

  • Thanks to my favorite fitness coaches for another fantastic workout! ������ Wow, this leg and glutes workout was so awesome, I felt my legs burning and working hard through every move ������. I have saved it to my lower body playlist, because I definitely want to repeat it! I love going through each exercise for 3 sets, it really gets the muscles engaged and working.

  • Where are you hasfit? I really miss you guy’s ��
    Are you going stop making video? Or this is because of Corona virus?
    (Sorry for poor english)
    I exercise with you guy’s every day, without any exaggeration i am really every day with you….
    When you work and upload new video’s, i exercise with more powerfull and more energy (sorry again for poor english)

    I’m a medical intern in Iran, I fight with corona, and exercise with you guy’s is only thing i have for my little free time…��

  • When i started, i did Claudia’s modification with three lb weights and couldn’t finish the workout. Today, i did the Coach’s version with 5 lb weights and finished! Progress! Thank you so much HASFit! You are awesome!

  • Super slow between movements. Lots of talking and instructions, so I suppose it’s great for beginners in this way. Not really a workout for those looking to maximize time effectively.

  • I just got done with this workout at home and i sweat my butt off. Im sure i’ll be feeling it tomorrow. I’ve done couple different workouts with you guys in the last couple months I just had to subscribe the great channel and show my appreciation. The two of you rock keep up the good work��������

  • I have always linked word ‘diet’ with starvation, until I discoverd website *Next Level Diet*. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • I’ve been following you for three weeks, and WOW have you two grown on me! I didn’t know what to make of your workouts and commentary at first. However, you two offer a “no frills” workout which is challenging! Yay for you, and yay for me! Keep doing what you are doing. Love it!!!

  • I smiled when I clicked on this workout, because I saw Coach was wearing the same HasFit red shirt I am! ����. I loved this workout, it was perfect for getting in some total body strength after the 40 minute HIIT session I did right before. A great workout morning for me, thank you HasFit team! ����

  • Claudia 13 weeks after baby and you look like this??? ������ cannot be a better advertisement for your channel! You are amazing! Love u guys! ����

  • Love this channel and very helpful but having ads in the middle of the video is very off putting when your in the zone and in the middle of a move and have to stop and wait:(

  • Waaaaaaaay too much talking being done by the male in these videos. He says the same things repeatedly. It isn’t encouraging at all. It’s actually quite annoying and irritating. I definitely will be watching these on mute.

  • 1:07 Warmup

    4:57 A1 Reverse Dumbbell Row 2×12
    6:13 Dumbbell Chest Press w/ 7:53 Twist 2×12
    Suitcase Squat 2×12

    15:33 Curl+Arnold Press 2×12
    17:39 Shrug + Calf Raise 2×12

    22:19 Side Plank 2×30 secs per side
    24:52 Plank 2×30 secs
    24:41 Iso Curl Up 2×30 secs

    29:38 stretching

  • I absolutely LOVED that open book stretch! I was like, oooh! there that spot is!!! Thank you guys for always giving us A-Mazing workouts! I recommend your channel to everyone I know. Thanks so much!

  • I recently subscribed to your channel, but i am loving your workouts. thanks guys for your efforts!!! all the way from Cape Town!!

  • For any of you who have done their leg workout do you do it all the way through without pausing the video? Do any of you get winded when doing legs that you need at least 2 minute rest to recover and breathe normal?

  • This workout was amazing! I was intimidated before doing it because it was intermediate to advance level but time just flew by. Now, how am I going to feel tomorrow that is another story:D

  • Went back and did this older workout. There is an insane amount of ads on this video at terrible times. Stop putting so many ads on please.

  • You guys are the best!! Congrats with the new baby. I have been following you since the pandemic. Thank you so much for helping all of us get in shape.

  • I have just recently started following your workouts and I am enjoying them so much. Just that i miss those 30 to 45 seconds breaks. Maybe i should start pausing the video for that

  • this is my go when im in need of a “quick” but rly effective workout. Keep coming back to it for the past year and a half. Love all your vids!

  • Popsugar has helped me through this quarantine. Your workouts are challenging, time efficient, and always leave me drenched in sweat. Thanks for doing what you do ladies, your motivation and encouragement gets me through the workout every time. ☀️��

  • Greeting from Bali isle, Indonesia.
    eventhough a year ago, we give Big big applause to Claudia.
    Always great workout, many thanks Coach Kozak.
    warmest regards,
    senior men otw 70’s, daily workout is Healthy

  • I am one of thse people who need the gym to motivate me.(now not an option due to Covid 19) I did your workout at home and loved it. I had my own music in the background and I enjoyed your clear explanations. I will be coming back for more!

  • LEGS BURNIN. Good burn, I didn’t think I was going to make it thru this leg workout. I wanted to quit half way thru but I pushed thru it. Glad I did. Thank you Coach Kozak and Claudia for that much needed motivation. Will be back tomorrow for some more.��������������

  • I’ve been struggling to find a leg workout video that works for me and this one hit the nail on the head. Simple but tough exercises, fast paced, minimal equipment. I’m definitely sore the next day. Thanks!