You want to build strength at home with HASfit home workouts but figuring out where to start feels like a puzzle. Most fitness videos either skip the form coaching you actually need or assume you have a rack of dumbbells and specialized equipment. You end up scrolling through dozens of options wondering which ones really work and which ones just look impressive on camera. The confusion alone makes it harder to start your first workout.
Coach Kozak’s structured programs cut through that noise. These free follow along workouts are designed to build genuine strength using minimal gear like dumbbells, resistance bands, or nothing but your own bodyweight. Each video guides you through proper form with clear cues at every step. This guide breaks down five proven routines that target different muscle groups and experience levels. You’ll learn exactly what each workout trains, how to adjust it for your current ability, and how to slot it into your weekly schedule. Pick the one that fits your goal and get moving.
1. 20-minute full body dumbbell workout for beginners
This workout trains every major muscle group in one efficient session. You follow along with clear coaching cues that help you maintain proper form while building foundational strength across your chest, back, shoulders, legs, and core.
Best for
You get the most from this routine if you’re starting your strength journey or returning after time away from training. The moderate pace and beginner-friendly movements make it ideal for learning proper dumbbell technique without feeling overwhelmed.
What you’ll need and setup
You need one or two dumbbells between 5 and 15 pounds depending on your current strength level. Clear floor space about 6 feet by 4 feet gives you room to move safely through exercises like lunges and rows without hitting furniture.
What you’ll train and why it builds strength
This session hits your chest with presses, your back with rows, your shoulders with raises, your legs with squats and lunges, and your core with planks. Training multiple muscle groups in one workout forces your body to adapt by building strength across your entire frame rather than isolating single areas.
"Full body workouts create balanced strength development that carries into everyday movement patterns."
Form cues to get more results and avoid injury
Keep your core braced during every movement by pulling your belly button toward your spine. Drive through your full foot on lower body exercises instead of letting your weight shift forward onto your toes, and control the dumbbells throughout each rep rather than letting momentum take over.
How to scale it for your level
Start with lighter dumbbells or no weight if you need to master the movement patterns first. Add weight in 2.5-pound increments once you can complete all reps with solid form and controlled breathing.
How to use it in a weekly plan
Run this workout two to three times per week with at least one rest day between sessions. Pair it with hasfit home workouts focused on mobility or cardio on your off days to support recovery while staying active.
2. 30-minute legs and glutes workout
This session dedicates focused time to your lower body with movements that build strength in your quads, hamstrings, glutes, and calves. The 30-minute format allows you to work through multiple angles and rep ranges that create real muscle adaptation.
Best for
You benefit most from this routine when lower body strength is your priority or when you want to balance out your training after focusing heavily on upper body work. The extended duration suits you if you have time for longer sessions and want deep muscle fatigue.
What you’ll need and setup
Grab dumbbells between 10 and 25 pounds based on your current squat and lunge capacity. Keep a sturdy chair or wall nearby for balance during single-leg movements if you need extra stability.
What you’ll train and why it builds strength
Your glutes, quads, and hamstrings handle the bulk of the work through squats, deadlifts, lunges, and hip bridges. Targeting your largest muscle groups triggers significant strength gains because these muscles respond powerfully to resistance training.
"Lower body training builds the foundation for total body strength and functional movement."
Form cues for squats, hinges, and lunges
Push your hips back first on squats to load your glutes properly, hinge at your hips with a flat back during deadlifts, and track your front knee over your middle toe during lunges without letting it collapse inward.
How to scale it for your level
Drop the weights and work with bodyweight until you control each pattern cleanly. Progress by adding 5-pound increments or holding a pause at the bottom of each rep to increase tension.
How to use it in a weekly plan
Schedule this workout once or twice weekly alongside hasfit home workouts that target your upper body or core to create balanced development across all muscle groups.
3. 15-minute full body resistance band workout
This compact session delivers strength training in minimal time using resistance bands that challenge your muscles through constant tension. You move through fundamental patterns that hit your entire body while the band creates resistance that builds real strength without requiring weights.
Best for
You maximize this workout when you travel frequently or train in small spaces where dumbbells aren’t practical. The portable setup and quick duration make it perfect for fitting strength work into busy days without sacrificing training quality.
What you’ll need and setup
Grab one resistance band with handles or a loop band rated for moderate resistance. Secure a clear wall space or sturdy anchor point for exercises that require the band to stay fixed while you pull against it.
What you’ll train and why bands work for strength
Your chest, back, shoulders, legs, and core all receive targeted work through presses, rows, squats, and rotations. Bands create progressive tension that increases as you stretch them, forcing your muscles to work harder through the entire range of motion instead of just at one point.
"Resistance bands build strength by maintaining constant muscle tension throughout every repetition."
Tension and tempo tips that make bands effective
Control the return phase of each movement by resisting the band’s pull rather than letting it snap back quickly. Step farther from your anchor point or use a shorter grip to increase resistance when the band feels too easy.
How to scale it for your level
Choose lighter resistance bands until you control the movement patterns cleanly. Progress by using thicker bands or doubling up your current band to add challenge.
How to use it in a weekly plan
Insert this session three times per week between your heavier hasfit home workouts to maintain strength while allowing recovery from more demanding dumbbell sessions.
4. 20-minute upper body dumbbell workout
This routine concentrates dedicated work on your chest, back, shoulders, and arms through controlled pressing and pulling movements. The strategic exercise selection builds balanced upper body strength while protecting your shoulders from common training injuries.
Best for
You gain the most value from this workout when upper body development is your main focus or when you need to balance out leg-dominant training. The 20-minute duration fits you if you want focused muscle work without marathon sessions.
What you’ll need and setup
Select dumbbells between 8 and 20 pounds based on your pressing and rowing strength. Position yourself on a mat or carpeted area with enough room to lie down for chest presses and extend your arms fully during rows.
What you’ll train and why it builds strength
Your chest receives work through presses, your back through rows, your shoulders through raises, and your arms through curls and extensions. Training opposing muscle groups in one session creates balanced development that prevents strength imbalances and supports joint health.
Shoulder-friendly pressing and pulling cues
Keep your elbows at a 45-degree angle from your torso during presses instead of flaring them straight out to your sides. Pull your shoulder blades down and back before starting any row or raise to stabilize the joint properly.
How to scale it for your level
Begin with lighter weights or just the dumbbells until you complete every rep with clean form. Increase resistance gradually when you can finish all sets without breaking technique.
How to use it in a weekly plan
Program this session twice weekly while alternating with hasfit home workouts targeting your lower body to build complete strength across your entire physique.
5. 15-minute full body strength and mobility stretch
This session combines active stretching with controlled movement to improve your range of motion while maintaining the muscle engagement that supports strength development. You work through purposeful stretches that prepare your body for harder training sessions or help you recover after intense workouts.
Best for
You benefit most from this routine when mobility limitations hold back your strength progress or when you need active recovery between demanding training days. The gentle pace and focused breathing make it ideal for morning movement or evening wind-down sessions.
What you’ll need and setup
Clear floor space about 6 feet by 4 feet gives you room to move through stretches safely. Keep a yoga mat or towel under you for comfort during floor-based movements.
What you’ll do and how it supports strength goals
Your hips, hamstrings, shoulders, and spine receive targeted mobility work through dynamic stretches and controlled holds. Improving your range of motion lets you move through deeper positions during squats, lunges, and presses, which creates more muscle activation and better strength gains.
"Greater mobility unlocks stronger positions that build more muscle over time."
Breathing and range-of-motion cues
Breathe deeply into your belly during each stretch instead of holding your breath. Move to your current edge without forcing past your comfortable range, then breathe into that position to gradually increase depth.
How to adjust for tight hips, hamstrings, and shoulders
Bend your knees slightly during hamstring stretches if straight legs create strain in your lower back. Use props like a pillow or folded towel under your hips during seated stretches to reduce tension.
How to use it in a weekly plan
Add this session daily or after your main hasfit home workouts to support recovery and improve movement quality for your next strength training day.
Your next workout starts at home
These five hasfit home workouts give you a complete strength training system that requires minimal equipment and fits into any schedule. You learned specific routines for full body development, focused lower body work, portable resistance band training, targeted upper body strength, and mobility support that improves your movement quality. Each workout includes the coaching cues and scaling options you need to progress safely from your current starting point.
Pick one routine that matches your immediate goal and available equipment. Follow it through completely instead of jumping between programs randomly. Track your weights, reps, and how each session feels so you can measure real progress over weeks instead of days.
Your strength journey doesn’t require a gym membership or complex equipment. Start with the 20-minute full body dumbbell workout today and build momentum through consistent action. For more practical fitness advice and training guidance, visit Body Muscle Matters to explore additional resources that support your goals.
