Efficient Muscle Mass Building Workout in forty-five minutes – Not for starters


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

Video taken from the channel: HASfit


Total Body Strength Training Without Weights for Women | Home Workout (No Jumping) | Joanna Soh

Video taken from the channel: Joanna Soh Official


10 MIN BEGINNER AB WORKOUT // No Equipment | Pamela Reif

Video taken from the channel: Pamela Reif


20 MIN FULL BODY WORKOUT Beginner Version // No Equipment I Pamela Reif

Video taken from the channel: Pamela Reif


Low Impact 30 minute cardio workoutBeginner/intermediate

Video taken from the channel: Body Project


12 Minute Workout for Muscle Mass (HIT EVERY MUSCLE!!)

Video taken from the channel: ATHLEAN-X™



Video taken from the channel: CHRIS HERIA

I walk out of the gym in 45 minutes sweating like a pig and exhausted. After a quick 5-10 minute warm-up on the treadmill – necessary to warm-up your muscles and stretch out – I’ll start with the weights. Here is a sample chest exercise (incline dumbbell press): 55lb dumbells for 12 reps. Use this routine to improve strength and gain lean muscle mass. You may want to grab a chair, bench and / or towel for some of the more challenging movements, but it isn’t required.

The workout is great for both men and women. 45 Minute Total Body Strength Workout without Equipment. Avoid exercising beyond the 45-minute mark.

It is easy to overshoot this limit as an enthusiastic newbie. There are several people who believe that the longer they stay at the gym, the more results they will see. Nothing could be farther from the truth.

Exercise for 45 minutes, then get out of the gym, eat well and rest your. 5 Muscle Building Workouts for Beginners. Below are five workout programs geared for beginners (and good for intermediate lifters as well) looking to build muscle, gain strength, and increase the technique and movement necessary for increased training volume and more complex workout routines. 1. Olympic Weightlifting Online Workout.

Try this efficient muscle-building workout for more strength in four weeks—from Men’s Health. resting 45 seconds between each set and exercise Take 30 for Bobby Maximus’ 28 Minutes Workout. Although my workouts follow a set pattern (three days lifting, one day off) that I have found success with, I alternate this prescription for each client. I integrate different speeds and different tempos rest between sets and exercises can be from 20 seconds to 3 minutes.

An entire workout can be anywhere from 45 minutes. The good news is, you can cut your gym time dramatically maybe even down to 30 minutes and start making progress again. The 6 Keys to Efficient Training. Gaining muscle isn’t complicated. It requires focused and consistent execution of the basics over time.

There are better methods than crushing your body with crazy, long-duration workouts. 2-3 minutes rest between sets. How to eat to build muscle.

In order to get bigger, it only stands to reason that you need to eat more—food provides calories, which are the building blocks of new. First of all, these workouts are great for building and maintaining muscle. We naturally start losing muscle mass as we get older (loss starts as early as age 30!), so its important to be proactive about maintaining tone.

These workouts use a combination of dumbbells, bodyweight moves, and gym machines to target all the major muscle. Squats are the king of all muscle and strength building exercises. No workout should be without deep squats.

They are performed with a barbell, generally in a squat rack. Squats not only build massive legs, but also stress most of.

List of related literature:

It should be done once or twice a week, using more weight than in the muscular-enhancement phase, and consist of three to five sets of eight to ten reps at 75 to 85 percent intensity, with sixty to ninety seconds of rest.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Training consisted of a multiset split-body routine of 8 to 11 reps carried out 4 days per 10 weeks No

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

These workouts took considerably less time, and I appreciated the improved muscle tone and increased strength I felt.

“The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless” by Heather Dubrow, Terry Dubrow, MD, FACS
from The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless
by Heather Dubrow, Terry Dubrow, MD, FACS
Bird Street Books, 2018

At the six-week point, the novice has just obtained an objective base line with his original routine…

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“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

Novice: whole-body training 2–3 days per week b.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

He says that for two reasons: First, the programs in the following chapters are complex, and you need some amount of muscular endurance to perform them effectively.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

This is also a great routine for intermediate bodybuilders attempting to gain size and strength.

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

A good idea is to work a single joint muscle first (for example, the quadriceps) by doing 8–12 reps and then doing a multi-joint (compound) exercise to re-fatigue the muscle targeted by doing 4– 5 good repetitions.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

This book is not for those individuals who look for a shortcut approach to strength training (such as one with an exact number of reps per set or one that says this exercise is better than that exercise).

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

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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  • Chris, are you able to update the ad to play literally anywhere else in this video other than in the middle of the handstand hold?

  • thank u so much Chris! I KEEP ON WATCHING AND TRAINING! especially warm ups were an proble mtoo me. but LOVE UR WORK!!! KEEP UP TRAINING AND HELPING OTHERS!

  • Do you have a mum-friendly version of this? Cos I’ve have two kids and I can’t do that many jumping jacks without getting through an entire pack of Tena Lady

  • After watching some of your vids, I feel like I don’t need the gym anymore. I was going almost everyday until they closed for COVID-19. I was freaking out! Then you helped me overcome my gym dependents. Respect ✊

  • so imma try doing this 4 days a week while doing a 20 min hiit workout for 2 days and have one day rest every week for 2 months.
    day 1: I went to stay at my cousins house for 2 weeks and I ate pretty unhealthy the whole time and I didn’t workout at all so my body isn’t really used to working out anymore so I only did 8 minutes of the workout. I will try again tomorrow and see if I improve

  • Yo he doin all this simple shit like mountain climbers and jumping jacks then he like “now we gonna do a handstand hold” I’m like well that’s where it ends for me

  • I had to come back and make sure I liked this workout, which I did. I love this workout, I always struggle getting through the abs part but I push through just to get to the page turner during cool down. I love love love that page turner. Thank you so much for that!

  • Jeff do you have a vid on the hack squat “old fashioned “style BB held behind the lower back and the pros and cons?..I always get great leg sweep BUT a knee so sore I cant kneel on it for days also anything covering the Jefferson lift? Thanks

  • Thank you Claudia and Coach Kozak (sp?). Your workouts have been my Godsend during the pandemic for my peace of mind and as a great counter to all my stress eating. I will slowly be returning to work (two days a week to start), but I will be sure to include you two in my daily routine, as I have been for the past 3 months. I appreciate your exceptional knowledge, concern for safety and constant motivation. Although a lifelong athlete, I am increasing my fitness now at 56. I have also increased my bone density and lowered my blood pressure. I was going to give up running Tough Mudders with my man-sons, but I feel more than ready for when we finally get back to full public events.

  • I did thumbs down for this video. It is very dangerous. No manageable breaks. Instead it’s 5 seconds. You get at least at 15 sec break at the end of each round. Doing these workouts back-to-back is a recipe for someone to feel nausea or pass out. Please pause the video if you feel any of these symptoms!!

  • I did this workout because I heard that you can’t spot reduce fat, so I did this for two days, with april hans and alexis rens thigh workout, and a kind of healthy diet ( I wasn’t strict at all I ate sweets and all that junk but surprisingly It didn’t really effect my results). I drank tumeric water every night and warm water every morning and have lost 1 inch of of my thighs.

  • I saw someone else do this in the comments and I feel like this might help me keep going so I’m mainly gonna track how hard it is and if I see any difference in looks
    16/8/20 just finished v tired and my abs are sore currently there are no abs to be seen I had to stop early during some of them but ready for tomorrow

  • Jeff, what would you recommend as a suitable substitute for the deadlift? (I have low back issues (structurally) and even with light weights I will spend days seized from the low back when doing deadlifts). You start with the big muscle mass compound exercise, do goblet squats qualify as this? Dumbbell squats? Any others? (ps I do not have access to a barbell) Thanks for your time.

  • Great workout to get back into the swing of things after the holiday and extra work hours. Love working out with Coach and Claudia!

  • Wonderful work out.. u really r a motivation.. it’s really really very difficult to finish all sets with ur speed.. but I’m happy that I culd do all 4 sets… Will try to improve the timing and form for superman plank.. it’s very tough for me.. but really thank u very much.. love all ur videos

  • The first time I did this I got up from the last knee tuck and I fell right back down�� my legs were so tired they couldn’t hold me������ (I got up the second try tho)

  • Notice how different Jeff speaks when he’s doing it voice over instead of live, he sounds like a sports commentator, which somehow is a nice change.

  • I love this exersise but it mainly focused in strength btw this js also good for your abbs and you should have focused on strength well i am just saying ok bye

  • Just wanted to jump in and say I’ve done 2 rounds of this circuit. I’m literally right in the middle of it. And I’m dying. Thanks Jeff.

  • Jeff, I always come back to Athean-X for my exercise, nutrition, and recovery advice. Unbelievably knowledgeable and helpful. Thanks for all you do for the fitness world!

  • I found Pamela at the start of lockdown (Mid-March)…I was determined on looking as good as she does ; see I’m a petite girl but lately my legs have been getting bigger and sort of jiggly, it bothered me for a long time but I only started exercising when my mom told me that I looked ugly and told me that’s why I was bullied, so I decided I’d at least try so that I can tighten my legs and gain abs, but I lost hope after maybe a month, then a couple of months after that I lost my love for dancing and stopped dancing as often as I used to.
    I’m back now and think I’m gonna give it another shot, I’m dancing again but due to my busy schedule and being slightly less motivated I only dance about twice a week (as opposed to 5 times a week for the past 11 years)
    I’m telling you this because I don’t ever want anyone to feel the way I’m feeling, like a lost cause, its ok to take a break, what matters is that you tried in the first place, and what’s even greater is coming back and trying again.
    So yeah keep your head up Queens and Kings. Its not that destination but the journey that counts, and I’m certain you’ll get to where you need to.

  • We found out about your channel on March 2020 with the quarantine and we continue almost every day until now. Thank you for these wonderful and motivating videos Daniel, Alex and whoever else is on the videos!

  • Can you make an updated version of this workout? Or you believe is still functional 3 years later?

    I’m about to give it a try, so, I would appreciate any tips or comments!

  • Is there a video for strength? I do not want mass well a better way to say it is not much mass I want strength and endurance I know some mass will come regardless?

  • If I don’t have a full equipment setup such as heavier dumbbells or more plates… can I use time under tension for equal results until I’m able to come across more plates and dumbbells

  • Best workout so far for those on the go and want to see gains. Cant wait to hit the gym today and destroy myself with this epic workout. Thanks Jeff!

  • I want to know if these exercises I can do as a routine to lower my body fat. By the way i love your channel. I do your excersices every day already lost 39 lbs.

  • Jeff you are so legit! I love your programs! I am in the middle of AX1 with the TNT integration and all I can say is holy F! I wish I would have found you 20 years ago!

  • Another great workout! Just burned 397 calories and felt so much better and energized after. Thanks again Coach Kozak and Claudia. You guys are so inspiring! You two will always be my favorite fitness coaches.

  • I think I’ll give this one a try next time I’m running late but don’t want to skip the gym entirely. The key here seems to be going perhaps a bit heavier than I normally would during a longer workout, right? So if I normally deadlift 30 lbs and dumbbell press 20, I’d want to do maybe 40-50 lbs for deadlift and 25-30 for the dumbell exercises. Is that the idea?

  • Jefff ı’m not bussy at all but i’m thinking to make the workout in a shorter process, like you’re doing in this video, has lots of pump, energy, focus etc. I feel much better while doing a shorter workout. In the longer one, like 1 hour or more, is taking whole of the pump away. You do not want keep on going anymore. So thats why i love short workouts more than longer ones!

  • Jeff, Did you do a segment about not performing those particular deadlifts? I use your videos to fix a lot of form issues and bad habits, so if there is a reason for this particular workout I am interested.

  • You are so amazing! I really like doing your workouts when my gym is closed due to Covid 19. Thanks a lot for all your great work.

  • Google just started putting ads in the middle of the workout! This is unacceptable. Impossible to stop in the middle and skip them. Help, Daniel!!!!!

  • hheria: now you’re gonna see that your hear rate is getting a bit higher

  • I’m 10 years old, and 128 LBS. my goal weight is 110-115. I’m starting to do this workout ��️‍♀️ daily, I’ve been doing other body project workouts in the past 2 weeks daily and wanted to try this one. I cried. I cried. And I’m not going to give up. No one wants to encourage me. But when I hear �� Daniels voice, I keep pushing and pushing. Thank you, and good luck!! ������

  • All my life I’ve been bullied cause of my weight:( I’m 170cms and I weight 83kgs(My bmi is over weighted) And I wanna bring it down to 75kgs atleast (the normal bmi)
    I’ll be turning 18 in a month and I want to glow the F up.
    Also, I really reallllyyy hope I don’t give up. Usually when I used to try to work out before I always had my projects/exams/college keeping me busy. I used to get tired and skip them. I still have alot of time before my university starts and hopefully this time I won’t give up. No. I won’t.
    And to anyone reading this, You can do this. We’re in this together. Stay stronggg
    I’ll keep you guys updated:))
    Wish me luckkk ❤️

  • 5 minutes in and my knees hurt. The pace is too fast (ik i have to slow down, but i unconsciously follow their pace) I think ill stick for Joanna Soh’s workout for now.

  • THAT WAS AMAZING, I’m dripping with sweat eventhough it took me longer on some exercises I completed it. I feel so so proud of myself!!

  • Having ads play in the middle of this workout is very off-putting and unfortunate. I will specifically boycott all the products in these ads, which I always skip ASAP, and urge others to do the same. I will begin my search for a different workout video without ads during the workout. It is bad enough to have them at the beginning, but interrupting a cardio workout is very stupid. It drives viewers away from the video, and away from the awful products advertised.

  • If you’re tired of exercising and dieting without results, then I’m here for you. I will be your guide, supporter, and free doctor of my obesity past, as I have not found someone to encourage me to lose weight and have not found an experienced person to communicate with me directly and direct me. If I decide to help people for free after my ideal weight and after long struggles, I have gained experience as a tester. To contact me personally, just write to me on Instagram https://www.instagram.com/pabloviardo/ and consider me a friend because I will help from the bottom of my heart my love for all obese, you are the best Yes you can do it

  • Thanks for this video. COVID has been tough on all and I have battled my entire life with my weight. First day, I made it, I cried (no idea why) and I feel good. Cannot wait to do it again tomorrow. Slow and steady wins the race

  • Hi body project team, I love tgis workout. Thanks alot for sharing this. How long we need to do this workout to try another level.

  • Day 1: I keep on pausing the video. I just can’ttttttt. My tummy is feeling the burn every second. How come Pamela doesn’t feel anything?

  • Tonight was my first time and I decided to go HARD. I gave up after 25 min cuz I could barely stand. I’m trying it again tomorrow but going at MY pace. Wish me luck guys

  • 1st time with this set. It felt good especially when you keep your core tight. Squats suck of course but do as much as you can. Good mix that doesn’t overtire and repetition to allow you to ramp up your intensity. Thanks again Body Team.

  • Been going at it for 2 months now. Shirts fit better. Can get on my knees at home (construction) and belly won’t get on the way as before. I have more energy, and I’m not planning to stop anytime soon

  • Jeff, I’m surprised to see you deadlifting with a supinated grip with your right hand. I watched that bicep tear compilation and every time it was the supinated arm that tore. I immediately switched to double overhand/pronated grip and had to build my grip strength to hit the 500s again but I’m shocked to see you doing it.

  • I have ADHD so this is going to be a bit harder to commit to but I’m going to try and it’s super hot where I’m at so I start sweating and that demotivates me because I get tired (May also because I stay up until 11 sometimes, I’m going to do the first circuit then when I get used to the heat I’m going to go further, when it was colder I finished the whole thing before

  • Love your constant encouragement. I’ve gained the Covid 15 (on top of the non covid 20) so I have a long way to go, but today was the first day!

  • Gracias ��!!! I love your routines, they have helped me a lot and more in the depression that was happening right now and more because of the changes that my body was having that were not pleasant at all. Do you have an instragram?

  • I tried it today, insane man. I did 3 set until failure, can hardly stand, upper pecks sore nor can i move my arms now. I also combined it with my regular workout. Feels good actually. quick but good

  • Please advise and I am confuse as there is no warm up and final cool down in your exercise or workout. Please advise on this. I am Girish from India

  • I Will Try & Update With You
    1st Day:It’s Really Hard & I Felt A Pain in My Stomach From The First But I Continued, But To Be Honest There’s Some Workouts That I Didn’t Do it For The Whole 30 sec
    I Wish Tomorrow Will Be Better

  • Try Natural energy, at http://Www.NaturalEnergy.us! Gives you the right amount of energy threw the day, with NO crash! Has great reviews!

  • Me: only 20 mins?? Oookay…I used to do orange theory for an hour multiple times a week, but whatever.

    My quads, after doing only 10 mins and it’s 2 days later: please end me.

  • I was not even half the exercise when I started feeling my legs shake and my vision to darken. I stopped immediately, tho I’ll try to do it again but not as fast

  • If this is weenie friendly I need the double weenie friendly version �� nah, I had fun and I hope I can do this without having to stop. It was easy and I love how she takes her time so you can actually see her movements and know you’re doing it correctly

  • In this link you will find ��‍��healthy recipes and ��‍♀easy and effective exercise routines to stimulate your whole body, each week the recipes will be different in order to help you GET IN SHAPE.

  • Omg!! Thank you so much! After so long time without doing ANYTHING this was perfect to get that motivation to push tru those hardest first weeks of workout, when your body i fighting against you.
    Great work guys, keep going. I Loved this

  • oh man, I am so out of shape! I was dead after the first round of jumping jacks! That is not good to be so tired. I HAVE to change.

  • I had to take a break at 8 min and now I’m on my second break at 11 min, will I ever finish this beginners work out? Stay tuned to find out

  • Thanks for this workout! It is really hard not to give up at some points, but after this you can be very proud of yourself ����
    I love the idea of repeating the exersices, because in the beginning I had some struggle to follow them correctly, but like that you are able to learn and understand how they work very fastly ��

  • After the squats my legs were shaking when I walked upstairs and after the jumping twists the water in my stomach said �� but it was fun lol

  • I’m twelve years old and almost 160 pounds and i’m very insecure i tried it tonight and planning on doing it once in the morning and once before i get to bed i’m very excited for this so i can track my improvement this is helping a lot and thank you!

  • This was so perfect on a ‘it’s too hot and I’m too unmotivated to do Pamela’s intense 20min today’.:) Love the stretching at the end!

  • You’ll be doing the same thing videos is doing like 20 minute workout you be doing the same thing over and over until it gets to the end to like do something every minute or so tired of doing jumping jacks hey where you going to like push-ups and then come back up that’s just a waste of time doing that

  • I have 9 days until school starts, I’m moving to a new school so I wanna start over. Start fresh, brand new me. I’m a small YouTuber (no vids yet) and I’m planning my videos right now. I’m doing vlogs mainly, but I might do other content as well later on in my YouTube journey. Let me know what else I should do, and what you guys would be interested in maybe.

  • Jeff the big limiting factor I encounter with these high density short workouts is cardiovascular. My pulse rate shoots up and stays high, and I stay winded too long to keep the pace this workout requires. Could you do a video on best cardio? (You sure sprints will do it for this problem?) Older guy here. Thanks!

  • I’m trying to lose some weight and get healthy before the end of the summer even if there’s only a couple weeks left. This workout is a lot harder than I thought it would be and I’m only about 11 mins in with tons of breaks already but I’m going to try and keep going. Also who else is trying to do this without their parents knowing lol. Wish me luck ��

  • I’m trying to lose some weight and get healthy before the end of the summer even if there’s only a couple weeks left. This workout is a lot harder than I thought it would be and I’m only about 11 mins in with tons of breaks already but I’m going to try and keep going. Also who else is trying to do this without their parents knowing lol. Wish me luck ��

  • ♥︎ hope you enjoy this “Beginner Version” of my Ab Workout:) 
    Let me know if that was a little too easy, just right or still a little tough?
    Aaand what other Beginner Workouts do you wish for?


  • The latest weight loss craze A new way to force your body into a “fat burning mode” has been discovered

  • I feel Pamela’s workouts are some of the most efficient workouts. I did Chloeting’s workouts for 2 months. I love her workouts, but I feel this ab workout more target my abs. I can feel my ab is tightening while I am working out. Thank you so much for the wonderful videos.

  • Hey I saw a girl called Roxanna do this, and I loved the idea so I’m going to try it to. I am in no way saying I’m fat or saying everyone should do this, I want to feel more confident in myself and get back into shape and I thought this could be a good way ♥️♥️
    I will be doing this workout everyday for 2weeks and keep you all updated!!
    waist 70cm
    Stomach 86cm

    Day 1 I had a couple of rests as my back started to hurt on the planks!! The ABB holds are absolute killers but so excited to see how I change over the 2 weeks!!
    Day 2 Did this in the morning definitely woke me up!! The routine has got a little easier but the ABB holds still hurt my back ��

  • If you are a beginner and doing this, beware this not at all a beginner workout, you can have serious back aches if you are not careful

  • When she makes a beginner workout with rest in between and you think maybe she will have mercy on us and you realize you are wrong

  • Extremely unhealthy, haven’t worked out like ever, im overweight.

    Though this was low impact i couldn’t make it through the video cos breathing issues and my arm has an injury.
    Starting date: 4th August 2020
    Starting weight: 81 kgs.
    Height:166 cm
    Day 1: 10 minutes
    Day 2: 15 minutes

  • Day 1: High spirits, 2 extra breaks
    Day 2: This hurts, 10 extra breaks
    Day 3: Shaking legs, 5 Extra breaks
    Day 4: You have to do this, 2 Breaks
    Day 5: There you goo, 1 break
    Day 6: Confidence level 101%, 1 breaks.
    Day 7: Have to do this but the toe touches will definitely kill me, 2 breaks
    Day 8: Those toe touches man they will kill me if not today then one day for sure, 2 breaks as always.
    Tried Face exercises as well as Height increasing exercises.
    Day 9: Had a cold cause I have sinus issues but still I exercised very lightly with lots of breaks.
    Tried both face and height exercises also.
    Day 10: Will update it ��

  • Finally today I literally nailed this workout… ������ so happy…. I did struggle when I first started this.. But discipline works…

  • Thank you. I enjoy your video I lot. I really love the way you speak! I have been trying many of your workouts and enjoy them so much. I have a few questions:
    1. Do I need to do a warm-up before your training?
    2. I am playing it at.75 speed so I can do it slower, but then the workout took too long so I have to skip the 5 reps round. Or should I try to follow the normal speed one and do as much as I can?
    3. I always need to pause to catch my breath. I got my heart rate up to 170/min, would this be too much for strength training?
    4. I actually did not feel much soreness after the training. Is this a sign that I am not working out enough? But I already pushed myself very hard and got my heart rate up…..

    Thanks again!

  • I was a student athlete before the quarantine happened and was going to do this workout because i gained a lot of weight because of the lack of exercise. I thought this was going to be easy because i usually train for 2 to 4 hours before the quarantine, heck was i wrong��. Might as well do this everyday since this workout burned me and i need to get this fat out of my belly asap��. Wish me luck

  • What makes this “BEGINNER FRIENDLY”?
    1. I used BASIC movements, that are not super complicated or hard
    2. the movements REPEAT, giving you a chance to get used to them
    3. a couple of BREAKS. The sequences are only between 2 or 4 minutes long.
    4. includes warm up exercises
    5. includes a cool down sequence in the end <3

  • Guys, I’m on day 7, I haven’t noticed dirastic changes but my stomach is more toned than before. I’m sticking to it while still eating some of my favorite foods, just smaller portions and less often. It’s great and kinda fun!

  • Bad form in crunches. Hands should support the head with fingers not interlaced and elbows stay wide at all times. No explanation of how to do these safely. For example ensure back stays on the ground and core is engaged to protect lower back etc…

  • Excited to try this workout my new job is connected to a gym I get free access. Super cool and really ready to get my body I always wanted. I will let you know how it goes! Thanks

  • 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!

  • Even without the measurements, i can see thru the mirror that there’s a difference. Small difference is still progress.. lets keep fighting towards our goal. Kee safe everyone!

  • Love your videos. I’m utilizing some dumbbell exercises you recommended. Seeing results.
    I’m 58, 172 lbs. workout 3 times a week. Thanks for all you great advice!

  • no matter how many beginner ab workout vids I tried looking for, this is the first one I am able to do and I know it is one I can now go back to every time, so thank you very helping me get there ��

  • today i did this the second time:)last time i felt my [b e l l y]�� sore after which I think is good:))this time I think i did it better even though i could not hold the planks and the climbers because one leg hurts. my waist is 81 cm, i’ll update in 2-3 months:)

  • Greetings! I’m Jeremy. 35. I live in Nova Scotia, Canada. I’m 5’7″.
    In 2012 I was 180 pounds and went through a few rough years and gained 70 pounds, up to 250 pounds.
    In 2015, I changed my lifestyle, found a martial art (Yoshinkan Aikido), started doing cardio (treadmill) and started using a Standing Desk.
    Now I am 150 pounds. I have always wanted to strengthen my core and having found your guided workouts, I am finally getting used to this strength training.
    Thank you for making these videos. You clearly inspire many people. Cheers.

  • I try to do either/ or both of this video and the “beginner” thigh workout. Wow I am sore lol.
    I used to be in shape from softball in high school.
    Trying to get back to that!

  • Thanks for saving me during lockdown. I was gaining a lot of weight and was having severe back pain. Your dumbell exercises have worked my back really well and the pain is gone.

  • If this workout really does work(and I dont doubt it at all) why isn’t it not being recommended buy the larger % of athletes? especially since people complain a lot about having the time to workout, or keeping up with what muscle groups to work on what day??

  • i’m definitely adding this to my intermittent workout regiment, to overcome plateaus.
    my only question is:
    is this done with the max load, or just heavy enough to do multiple sets in 12″?

  • I have been doing your workout’s at home during quarantine and they are superb. I might just leave going to the gym and continue these. Which subscription includes daily meal plans?..I cant see the meal plans on your site please:)

  • Thanks so much!!! I’m very small and I believed I wouldn’t be able to endure this very well but this helped me so much!! Thanks a bunch!!!

  • Okay so I’ve done this workout now 5 days in a row, and I just realized some important things:
    1) The planks have felt easier because I’ve hold my butt too high. Now I know why they say this one is a killer…
    2) I just realized what you are ACTUALLY supposed to do with spider plank when I rewatched the video after my workout and compared it to mountain climbers. You can’t easily see what’s happening from side shot and that’s why I’ve done mountain climbers instead. I did wonder what’s the difference…

  • This is a nice workout but I think this pace is a little unrealistic. I’m not a beginner but I do have some injuries and definitely couldn’t bang out 15 lunges in that time frame.

  • It’s my first day today..and whoaaaa!this workout killed meeee…got to know how weak I am…i am going to do this for a week..and hopefully I’ll update u guys for the results! ��

  • I just want to say this… I love how even if I need a break or I have to modify I don’t feel like a failure… I’m so sick of being fat I’m done my major health scare a few weeks ago has kicked my butt into gear. Thank you for this style and these videos… I appreciate it! You have no idea how good I feel when I’m done..

  • Hey! Can you please suggest me a protein shake for women after doing this exercise or what should I eat for energy and protein because this exercise definitely needs much energy. Please tell me

  • I weigh nearly 250lbs. I believe I tore my glutes doing the lunges and my knees gave the sound guys for a rice krispies ad a run for their money during the squats. Not sure I can come back.

  • Absolutely love your classes so easy to follow been doing 5 classes a week I’m from Hereford UK put on lots of weight during lockdown I work for the NHS so loads of cakes donated unfortunately went up to 13 stone I’m down to 11-12llb now thanks to you guys your sessions are so easy to follow I love the way normal people are doing it with you Thankyou ��

  • I went into this because I’m too lazy to do cardio, thinking it’s just a short and easy workout.

    Boy, I was very wrong.

    Thanks, Joanna!

  • I went into this because I’m too lazy to do cardio, thinking it’s just a short and easy workout.

    Boy, I was very wrong.

    Thanks, Joanna!

  • A reminder for beginners:

    It is ok to not be able to do all the excerise,

    It is ok to take longer to complete them,

    It is ok to take a lot more breaks,

    It is ok to not finish the excersizes.

    Trust your body, do not over work yourself, do what you can do!!

    proud of you all <3

  • Wow. Reminded me of freeletics coach workouts. Intense, supersets and effective.
    Today i paused the video too much and couldn’t complete the last round. I know its just 5 reps but im dead. Lol. But im not defeated. I’ll be back soon to finish this workout again and again and again inshallah.

  • Great workout. The stretching at the end helped me loosen up my back muscles, which were tight from too much sitting due to the shut down. Thanks Claudia & Coach

  • My first day doing this. I thought i was gonna die especially when the superman and plank part lol im determined to do this along with cardio!

  • Me before doing this video:
    Great! Now I found one workout video for beginners’ level, it’ll be easy.
    Me after doing this video:
    Shit! My neck hurts! My back hurts! And my abs are burning like hell!!!

  • Great video Jeff. It goes to show that you get most of your results from compound lifts. Since I switched to a basic compound routine I have identified a few weaknesses that needed to be addressed.

  • As a Registered Dietitian I so, so, so appreciate that her language is focused on Gaining things strength, muscle, etc and not on Losing things fat, weight, etc (at least from what I noticed, maybe I missed something while I was having a near death experience around the 3rd-4th set).

    Y’all watching this are already perfectly wonderful looking, I hope you can make your motivation for these workouts rooted in having a more powerful, capable, strong body, because your worth is Not determined by how lean, skinny, light you are.

  • Its really hard for the first time..
    But i keep doing this, and i finished all of the move without relizing in the third day.
    Keep going guys, we can do this

  • Hey Couch and Claudia I love to workout with you guys.
    I want to have athelete body without pumping my muscles..
    Is this workout help me in that???

  • Your workouts are super amazing….thanks for helping us out…during these times,working out at home with you helps me smash my workout goals.
    Also you both are a great team��

  • I tried this tonight at the gym, and I’m here to tell you that 1) I was only able to get through four rounds, and 2) the whole thing thoroughly kicked my ass in just a little over 12 minutes and I only did 60 lbs. on the deadlift and 25 lbs. on the dumbbell incline bench press and the shovel curl (which really IS a killer, incidentally!). That would probably be wimp weight by Jeff’s standards, but it’s more weight than I’ve been used to handling in a long time, and it did the trick. I’m definitely going to do this routine at least once a week in addition to my regular chest/back/arm/shoulder workout!

  • I doubt I’ll get a reply, but I have a question about the full body workouts. Are you supposed to not do it again for a few days? Isnt that why most people who workout split their days up into different muscles so they can continue workout out while that other muscle group rests? How often are you supposed to do a full body workout?>

  • 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

  • I consider myself an allround well-trained person, I have been doing weight training for about 20 years now. This workout was good, however, the emphasis on the front of the shoulders was not proportionate. I have had sore shoulders for 3 days after this workout. This had nothing to do with my choice of weights, but with the series of exercises back-to-back that put a lot of strain on the shoulders. So, if you have shoulder issues, be careful with this workout.

  • Greeting from Bali isle, Indonesia
    Great workout, Great Coack Kozak, Great SuperMom Claudia,….. buuu yaaa

    warmest regards,

    senior men, otw 70”, everyday workout is Awesome

  • greeting from Bali isle, Indonesia.
    it is all Great workout.
    All the best for Great HasFit Tribes around the Globe
    warmest regards,
    senior men, otw to 70’s, 60-90 minutes HasFit workout, 6 times/weeks

  • In some of your other videos you add an extra motion into an exercise here or another half rep there to save time by getting work done for muscle B inside the workout for muscle A. Where would you include some of those tweaks in this workout?

  • I love this workout! i sometimes have to take a 5-10 min break at the half way point cause i struggle with vitamin D deficiency which mainly effects my elbows and knees. But ive noticed that since ive been working out and slowly loosing weight i dont struggle as much as i used to because my joints are carrying less body weight.

  • I am going to be doing this everyday for two weeks, I’m scared but I’m excited what kind of results I can get from this.

    Aug 18, 2020COMPLETED. Today was the first day and it hurt alot ��. I took alot of breaks but I hope I can do better next time!

    Aug 19, 2020-
    COMPLETED. So today it still hurt but not as much. And I noticed I didn’t take as much brakes! I’m also watching what I eat ��

  • I love your videos! I bought a tank top the other day…can’t wait to get it! This workout is exactly as described…whole body…my whole body is feeling that fantastic achiness today! Great workout except for the one where your in the plank position and you bring the dumbbell under you…that one kicks my butt!! ��

    I’ve been following your exercise routines for my workouts and a guy on Instagram for the dietary stuff…between the two I’ve lost 20lbs in 6 weeks! I know for sure I’ve lost more inches than I see on the scale. I’m going to do this!

  • By far one of my FAVE HASFIT workouts!!!����‍♀️
    I’m 38, but your workouts are making me feel like I’m 28. Allowing me to lose fat but keeping mass by gaining lean muscle.

  • Did this yesterday and my God…what a workout, was damn near breathless after the deadlift…they really take a lot out of you, only managed 4 rounds unfortunately…

  • You guys are amazing! I could finish this one though lol �� I got a bad cramp
    In my foot so I’m going to pace myself next time I’m finishing the whole 45 minutes ❤️

  • Just got doing 4 sets. First time I been to the gym in over a year. Most intense workout. Hard as heck. Bout to take my shake. Deadlift was super hard.

  • Me throughout the hole thing: struggling to keep up/going at my own pace
    Her: Good job now I want you to go into child’s pose
    Me, out of breath: Oh.. yes.. I can do this one…
    Her: Staring the second run through
    Me, still in child’s pose: Nah I think I’ll stay for a little bit… this is my favorite workout..

  • As an exercise physiologist, I really appreciate the thought that you put into both the warm ups you chose as well as the explanations you gave for warming up in the first place. Also, your form is incredible! Freaking flawless, man! Keep it up!

  • Today’s Mission accomplished. I m so lucky to find you guys in youtube. These excercise perfectly fit to my style of workout.
    Thank you so much for the vedios.

  • I love how real you guys are—from coach wanting to take a nap to claudia’s face during some of the harder exercises. You guys are not machines who want us to exercise until we puke. I love the workouts and your mission! Thank you for these videos!

  • It was great! The only thing I nit picked is the tricep extension with leg lifts. Since that’s an ab exercise, you’re supposed to inhale for muscle contraction at the high point, not exhale, if you exhale it’s less effective. I would try to find an easier way. I just did the opposite directions but there are other ways to modify it.

  • If only I would’ve seen this two days ago. I’m definitely adding this to my workouts for those days when I am super crunched from time. I can’t wait to try it.

  • too late to go to the gym so I found this workout today and liked it just as the other 2 arm workout and total body workout I’ve been doing lately. Thank you Hasfit

  • Is this a daily workout, or is it a two to three days a week workout? Also gonna search your channel for belly fat loss workouts maybe switch on and off from the two.

  • Love it love it thank you so much! The stretching is a surprise! Love you two taking time to give us time to stretch together! Thank you!

  • 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

  • Hi Coach and Claudia! I loved this workout, it was perfect for me today! Challenging, but not too over the top. I challenged myself by upping my weights on a few of the exercises. I am feeling a nice after-burn, especially in the upper body where I really need to build strength.
    Thank you for all of the outstanding workouts you provide for the “tribe”. I love working out with you guys, and the rest of the community. It feels like working out with friends ����

  • Excellent workout!! Can’t believe that was 48 mins. Feel totally energized. Do you guys have a routine with resistance bands??

  • You guys are a total blessing!!! Idk how I came across your page but from day one I’ve been in love. When I stopped working to start a lawn care business I had to cut down on expenses like a gym membership. I didn’t know what I was going to do bc trying to workout at home when I’d rather be doing anything else was so hard. But you guys kept me motivated and engaged. I want to thank you guys for being so amazing. I am so grateful I found you guys. I tell EVERYONE about you guys!! And yes I have the app!!!