🙏 Please help us spread the word by telling your friends and family about us! 👍 Don't forget to hit the LIKE button and SUBSCRIBE 🗓 Start a Free Fitness Calendar: 💪 Foundation (beginner) - goo.gl/Ay3m3t 💪 Motive: (intermediate thru advanced) - goo.gl/qH3aSF
This is glorious, I been tryin to find out about "weight lifting programs to build muscle" for a while now, and I think this has helped. Have you heard people talk about - Fonmich Strength Smasher - (just google it ) ? Ive heard some interesting things about it and my co-worker got great results with it.
always a little spooky how you say to remember to breathe/keep good posture/tighten core when I am having issues with those specific things. the slides of positive words might be cheesy, but those little affirmations keep me coming back every day. keep up the good work hasfit!
I have had these for several weeks ua-cam.com/users/postUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
Yay! Day two for me! I love how both of you two explain the workouts and are really calming. I'm able to work out with both of you in my room without having to worry about trainers talking too loud or obnoxious music backgrounds. You guys are great! Keep up the good work. =D
I can't believe it, before I started doing this exercise about 6 weeks ago , my waist was 86 cm. Today I measured it and it's now 80 cm. Thank you for your wonderful videos. I'm now moving to the 30 minute video. By the way , I'm 75 years old 👵
Been doing your 17 min beginner for months. Thought I’d try this one. So different ... and that’s a good thing. I’m gonna alternate from now on. Thanks guys. You’re the best !
Yup, lovely people, I've always said Coach Kozak was the starting point of me taking my fitness seriously. I would return home from my 9-5 and find a Kozak video to follow.
Hey guys! Just want to say a big thank you! I religiously followed this simple 20 mins exercise for 3 months 5 days a week and I lost 22 lbs! I got my diet right and this simple workout had me feeling the best I’ve felt in years! Thank you so much! 😊
My PT focused in-gym sessions on learning technique and my form is now pretty good, he’s relocating and won’t be online for a while. I found your sessions as a stop gap and they are fantastic !!! short, time efficient and motivating. I’m super impressed guys keep going HASfit ❤️. I’ll keep coming
Just started doing your strength workouts and I LOVE them (something even a month ago I never thought I'd say!). Really like the way you make them so they can be tailored to your own fitness level, and you're both really encouraging, calm & positive...and have lovely voices! Thank you Coach Kozack & Claudia 💪💖😂.
I just completed this video. I am starting again with weight training and because of beck issues I cannot use a lot of machines. This was a great video. I love how Claudia showed the modifications which I needed on some of them. You were both encouraging and I look forward to more workouts with you. Thank you for sharing.❤️
Thanks for this, do you have videos for hiatus hernias? I did your beginner workout yesterday and a couple of hours afterwards my stomach was on fire, I think the squats got me.
Yesssss!!! Day three of my training with the beginner's (Foundation) program. Though I'm not really a beginner (I've been working out for years) I was so seriously out of shape that starting here seemed the sensible thing to do to me. Starting at 97,7 kg (215 lbs) I was really happy to see I'm going down already, towards the 96 kg (211 lbs) Really looking forward to getting out of the 200 lbs mark, hahaha..... Thanks coach Kozak and Claudia! :-)
You went the correct route, Lourdes. Most people who have a history of working out but haven't in some time think they can jump right back into it. You'll be right back up to where you used to be and we wish you the best of luck. Thank you for choosing us!
You're welcome. Your workouts are the best out there (including DVD's, so not only on youtube) God bless you both, you are so inspiring and motivating!
LOL "i dunno what i'm doing on that side" xD you guys are the best. I took a break from following your videos as my Muay Thai training has gotten more frequent and intense. Now I am also taking boxing and decided to come back to you both now that my training has gotten more regular. Your videos are invaluable to me. Please don't stop what you're doing! much love
Thank you. i enjoy working with you. i am a woman 56 years old. i'v been working out with diffrent videos over a year evry day and i see excelent results. yet i need to ask: laitly i felt it was difficult for me to train my shoulders. and they feel kind of week and i dont understand why. it should feel easier after all the progress i made allready...
Absolutely love following this workout. Just wanted to know for how long should we stay a beginner and for how long should be follow each workout? Any recommendations? Thanks...
Love HASfit however in the middle of a plank while we are holding for 30 seconds an ad pops up and interrupts the count. Not HASfit's fault but frustrating.
thank u so much for this video.It is extremely helpful for beginners like me.I appreciate ur effort.Im ur new subscriber, my current weight is 68 kgs and my height is 5.4 inches. I will update my progress
Hello everyone, woodworking, I'm like slowly slowly, very good, my will make one vídeo mit this exercici. Thanks so you much of the Sport video. Great mariat Spanien
Coach, again thanks for the exercise. I just have a question - I am in my late 30's and I am having some problems when doing exercise (even stretching) using my shoulder - it easily tires or I felt strain? Any advice you could give?
Superb workout, perfect for a beginner like me! Thank you! You guys are great :) One question: Since I'm a beginner, should I get a 1kg pair or 2kg pair of dumbbells?
That's a hard question to answer without know assessing your fitness level. We always suggest that you select a weight that will allow you to complete the routine but that also gives you a challenge. You don't want to have a weight that's too heavy however that it sacrifices your form.
Try a wall push up. Then one pushing off of a counter. Then maybe off a stool. There are lots of ways to work yourself into a plank push up. You can do it!!
Unfortunately, the only accurate way to measure calories burned is through "indirect calorimetry" which means exercising while hooked up to an oxygen mask. Apple / Fitbit are using your heart rate to guess and we are using a standard formula. To be safe, always lean to the side of caution and choose a lower estimate.
I hadn't done this one in a while. Seems like you changed the music? I liked it better before. this music is irritating . could you change back? thanks!
I went from sedentary to improvement in weight training just by watching you guys. Very positive, very calming. No body or fitness level shaming. You guys are great. Thank you so much!
Thanks for your videos! This was the 3rd one I've done. I love the variations, the fact that you guys don't count reps, and are positive and encouraging! I don't feel stressed when doing your workouts, just glad that I am working out. I think these are my favorite youtube workout videos!
I liked this except for the lunging part. I have knee issues and need surgery but am avoiding that by strengthening legs etc... got another video that will be a better fit for me? I’m (60) and like yoga too.
Hi Kay, thank you for your support and we appreciate you sharing your story with us. We'd recommend that you try our seated/standing routines that can help you strengthen your knees and gain some mobility. You can check them out here: ua-cam.com/video/kLSFVV0U_IM/v-deo.html ; ua-cam.com/video/O9l5ewUUMGU/v-deo.html Also, feel free to check out our knee strengthening and stretching routine here: ua-cam.com/video/Ci9IwxLP5RE/v-deo.html
I just started watching it yesterday...coz ive got vacation for 15days...hope this wud help me in my weight loss.. could u tell me how much weight can be reducted by doing these for a month...and in which sequence we should follow ur videos... n lastly..u r as good as the personal physical trainers. .tqq
Thanks so much guys, there are tons and tons of workouts on the net, but what makes a difference and makes yours so brilliant is the narration. Instructions are simple and easy to follow, your voices are pleasant to listen to and provide motivation and calm at the same time. Love these workouts, keep up the good work.
Love you guys so much!! You keep things accessible and positive. I look forward to working out with you. You are a great part of my day. I'm proud to sponsor your channel with a donation each month. It's cheaper than a gym membership and supporting your work on the Web at the same time. Win - win!! Keep up the good work.
I always find it hard to stay active during exams but you guys make it easier by being so gentle but so encouraging to workout at the same time!! :) Thanks for not shouting at me!! :D
🙏 Please help us spread the word by telling your friends and family about us!
👍 Don't forget to hit the LIKE button and SUBSCRIBE
🗓 Start a Free Fitness Calendar: 💪 Foundation (beginner) - goo.gl/Ay3m3t 💪 Motive: (intermediate thru advanced) - goo.gl/qH3aSF
Coach Kozak, I have a question. Are the goodmornings also hitting (even if it's only partially) the abs as well? I think the do, don't they?
This is glorious, I been tryin to find out about "weight lifting programs to build muscle" for a while now, and I think this has helped. Have you heard people talk about - Fonmich Strength Smasher - (just google it ) ? Ive heard some interesting things about it and my co-worker got great results with it.
always a little spooky how you say to remember to breathe/keep good posture/tighten core when I am having issues with those specific things. the slides of positive words might be cheesy, but those little affirmations keep me coming back every day. keep up the good work hasfit!
Thank you, thank you Richard for coming back to workout with us. We appreciate you!
I have had these for several weeks ua-cam.com/users/postUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
Yay! Day two for me! I love how both of you two explain the workouts and are really calming. I'm able to work out with both of you in my room without having to worry about trainers talking too loud or obnoxious music backgrounds. You guys are great! Keep up the good work. =D
Thank you so much Carissa!
I can't believe it, before I started doing this exercise about 6 weeks ago , my waist was 86 cm. Today I measured it and it's now 80 cm. Thank you for your wonderful videos. I'm now moving to the 30 minute video. By the way , I'm 75 years old 👵
Coach is great, and Claudia is wonderful - love her genuine smile. What a great duo!
Thank you for your support!
Been doing your 17 min beginner for months. Thought I’d try this one. So different ... and that’s a good thing. I’m gonna alternate from now on. Thanks guys. You’re the best !
you guys seem polite....for all those full of attitude showing trainers around here...
Thank you so much! :)
I must agree.
Yup, lovely people, I've always said Coach Kozak was the starting point of me taking my fitness seriously. I would return home from my 9-5 and find a Kozak video to follow.
Same here, Coach Kozak was where I started!
Hey guys! Just want to say a big thank you! I religiously followed this simple 20 mins exercise for 3 months 5 days a week and I lost 22 lbs! I got my diet right and this simple workout had me feeling the best I’ve felt in years! Thank you so much! 😊
Have loved your beginner workouts for past two years. Im over 80 & feeling great
My PT focused in-gym sessions on learning technique and my form is now pretty good, he’s relocating and won’t be online for a while. I found your sessions as a stop gap and they are fantastic !!! short, time efficient and motivating. I’m super impressed guys keep going HASfit ❤️. I’ll keep coming
I'm 36 with severe post knee injury arthritis. Yours is the only doable workout for me so far. Thanks so much for being so helpful and encouraging 😊
Just started doing your strength workouts and I LOVE them (something even a month ago I never thought I'd say!). Really like the way you make them so they can be tailored to your own fitness level, and you're both really encouraging, calm & positive...and have lovely voices! Thank you Coach Kozack & Claudia 💪💖😂.
Damn! Just did the 28 minute strength training.
I guess I'll do this tomorrow then ;)
Thank you so much for these videos!
You're welcome James!
Love your videos. I am 73 and get great benefit from your strength training. Thank you so much.
Thanks for explaining how we should keep good form!!
I just completed this video. I am starting again with weight training and because of beck issues I cannot use a lot of machines. This was a great video. I love how Claudia showed the modifications which I needed on some of them. You were both encouraging and I look forward to more workouts with you. Thank you for sharing.❤️
I love all your sessions, I'm always looking for variety, & you guys order it!! Thank you SO MUCH!!!
Great beginner work out! I'm so glad I found you guys - I feel like I'm in the room with my two personal trainers!
So thankful for Claudia and Coach! Always a great workout!!
Thank you Maria!
i did you 17 min video this whole week! next week is this video! then 30 mins!
Thanks for this, do you have videos for hiatus hernias? I did your beginner workout yesterday and a couple of hours afterwards my stomach was on fire, I think the squats got me.
Tengo un mes haciendo sus ejercicios de begginers y he visto muchos cambios y me siento mucho mejor en estado de ánimo gracias chicos ❤️
Yesssss!!! Day three of my training with the beginner's (Foundation) program. Though I'm not really a beginner (I've been working out for years) I was so seriously out of shape that starting here seemed the sensible thing to do to me. Starting at 97,7 kg (215 lbs) I was really happy to see I'm going down already, towards the 96 kg (211 lbs) Really looking forward to getting out of the 200 lbs mark, hahaha..... Thanks coach Kozak and Claudia! :-)
You went the correct route, Lourdes. Most people who have a history of working out but haven't in some time think they can jump right back into it. You'll be right back up to where you used to be and we wish you the best of luck. Thank you for choosing us!
You're welcome. Your workouts are the best out there (including DVD's, so not only on youtube) God bless you both, you are so inspiring and motivating!
Enjoyed working out with you today. Thanks.
I love this workout, nice and slow. Good directions and encouragement along the way!
Thank you.
Finally a beginners weight workout I can do! Thank you!
Second day of a great workout with you guys! Thank you
This is an incredibly GREAT strength training workout 💪 Thank you ✨
Thanks for working out with us!
once try i hate this workotut but at twice i love thiss wo sm
LOL "i dunno what i'm doing on that side" xD you guys are the best. I took a break from following your videos as my Muay Thai training has gotten more frequent and intense. Now I am also taking boxing and decided to come back to you both now that my training has gotten more regular. Your videos are invaluable to me. Please don't stop what you're doing! much love
Thank you so much Alma for continuing to workout with us! We are inspired by your dedication!
Thank you so much guys for keeping us in a good shape, you are excellent !
Thank you for all of your hard work Dancho!
wow guys just found you and completed this workout feeling great... thanx 😉
im so excited!!!!
Thank you and welcome to HASfit!
Thanks a lot.
It is so awesome.
I use it regularly and still find it fun each time.👍🏼👍🏼👌🏽👌🏽
Thank you for leaving us a comment!
Very informational and I can't wait to start the weight training workout tomorrow 😀
Yay! Let us know how it goes!
thank you coach for this workouts , you don't know how much you helped me
Thank you for your support Farah!
Thank you Coack Kozak and Claudia!!! Lots of love from India🙂
You're welcome!
Thank you. i enjoy working with you. i am a woman 56 years old. i'v been working out with diffrent videos over a year evry day and i see excelent results. yet i need to ask: laitly i felt it was difficult for me to train my shoulders. and they feel kind of week and i dont understand why. it should feel easier after all the progress i made allready...
a nice couple:) keep up your good work. Thank you.
Love this guys!
Thank you! This is a great beginners workout!
You're welcome!
nice workout
Wonderful, loved it, thank you so much.
You're welcome!
Absolutely love following this workout. Just wanted to know for how long should we stay a beginner and for how long should be follow each workout? Any recommendations? Thanks...
easy to follow and do at home. Great Job!
Thank you!
Thanks!!
Love your workout
Thank you Suhaila!
Love HASfit however in the middle of a plank while we are holding for 30 seconds an ad pops up and interrupts the count. Not HASfit's fault but frustrating.
thank u so much for this video.It is extremely helpful for beginners like me.I appreciate ur effort.Im ur new subscriber, my current weight is 68 kgs and my height is 5.4 inches. I will update my progress
Welcome to HASfit and thank you so much for sharing! We appreciate your support and wish you the best of luck!
I like that there’s no music. Music gets repetitive and annoying.
💪👍 Complete! That plank reverse fly let me know how much strength I’ve lost taking time ‘off’ since Christmas😳☹️
That's ok! Muscle memory is real and if you keep at it, you'll get it back. :)
Hello everyone, woodworking, I'm like slowly slowly, very good, my will make one vídeo mit this exercici.
Thanks so you much of the Sport video. Great mariat Spanien
Coach, again thanks for the exercise. I just have a question - I am in my late 30's and I am having some problems when doing exercise (even stretching) using my shoulder - it easily tires or I felt strain? Any advice you could give?
Do you have any beginner strength training workouts that don't contain floor work, push up ects? Find those too difficult right now to do
CountessKitty18 that's what I need to...I can get on the floor, very difficult to get back up :-(
Superb workout, perfect for a beginner like me! Thank you! You guys are great :)
One question: Since I'm a beginner, should I get a 1kg pair or 2kg pair of dumbbells?
That's a hard question to answer without know assessing your fitness level. We always suggest that you select a weight that will allow you to complete the routine but that also gives you a challenge. You don't want to have a weight that's too heavy however that it sacrifices your form.
Thank you!
Is it ok if I am unable to do even a modified push-up.? Whats the substitute exercise. Many thanks for beginners friendly exercise routines
Try a wall push up. Then one pushing off of a counter. Then maybe off a stool. There are lots of ways to work yourself into a plank push up.
You can do it!!
Meghan Walls thanks for the encouraging response
Are you supposed to do this everyday?
Repeat workout:Time crunch, made it mine🏋🏿♀️
Nice work today!
I feel good. Thank you. New subbie
Welcome to HASfit and thank you for working out with us!
+HASfit Anytime 😁
I am having a hard time at 12:50 any tips?
What's the difference with strength workout and weight training? sorry, i really don't have an idea.
Short and sweet with time constraint😂🏋🏿♀️
Yes!
Hi! Great video! One question tough : seems to me that the calculated calories burned is off... Way to high. 🤔🤔
Unfortunately, the only accurate way to measure calories burned is through "indirect calorimetry" which means exercising while hooked up to an oxygen mask. Apple / Fitbit are using your heart rate to guess and we are using a standard formula. To be safe, always lean to the side of caution and choose a lower estimate.
HASfit Thank you for the response! I greatly appreciate it! Love your videos!
Hi...i really liked yoir videos..what weights of dumbell should i begin with for me as a beginner...😊
Thank you Smita! You can start with 3-5lb (1.3kg - 2.26kg) weights to start.
Nice
Thank you!
Are these movements can improve my skinny arms? because I'm very skinny 111 pounds and 18y and my arms look like a stick (also eat at +500 surplus)
What is weight of the dumbbell
Choose a weight appropriate for your fitness level and don't be afraid to switch up the weight during the workout as needed
Quick WO🏋🏿♀️
Nice job!
only burned 152 calories was really hoping for 200! maybe I need to push myself harder next time
Thanks for joining us Akeila!
if I do hit cardio workout for 2 week will I lose weight?including diet
You certainly can lose weight with that plan
Is this a full body workout?
Yes it is!
Is this workout ok for a 15 year old girl. Height : 5'4 Weight : 60 kg...? Thanks
Absolutely!
HASfit yay thankyouuu
Can't do move at 10:30 what to do? 😅
Reduce the weight you're using and try a lighter weight.
I hadn't done this one in a while. Seems like you changed the music? I liked it better before. this music is irritating . could you change back? thanks!
I am afraid of tomorrow. I hate lunge. 11:25
Avoiding them is the worst thing to do, you can do it. Focus on good form and only go as deep as you need to to maintain that good form.
I love both of you , really
😍💪🖒🖒🖒
💪💪
Sometimes I wonder why my fucky phone screen never rotates.
I'm so out of shape that I tasted a fair amount of salt during the exercise
Thanks for your hard work!
you two are the calmest trainers ive watched.. i love this video.. no stress thanks.. will return again to this video again to repeat
Thank you so much!
I went from sedentary to improvement in weight training just by watching you guys. Very positive, very calming. No body or fitness level shaming. You guys are great. Thank you so much!
Great easy to follow and ideal being shown with modifications. Thqu
You're welcome!
Amazing. Starting my health journey 2 weeks ago and the universe has blessed me with these videos! Love it
Thank you for choosing to workout with us!
Thanks for your videos! This was the 3rd one I've done. I love the variations, the fact that you guys don't count reps, and are positive and encouraging! I don't feel stressed when doing your workouts, just glad that I am working out. I think these are my favorite youtube workout videos!
Thanks for working out with us!
Thank you! Great beginner instruction, easy to follow, not too taxing.
glad you liked it!
Love your enthusiasm! This helps me a lot, as I get tense when doing programming. Keep up the good work :)
Thank you for your support and we're so glad you liked the routine!
I liked this except for the lunging part. I have knee issues and need surgery but am avoiding that by strengthening legs etc... got another video that will be a better fit for me? I’m (60) and like yoga too.
Hi Kay, thank you for your support and we appreciate you sharing your story with us. We'd recommend that you try our seated/standing routines that can help you strengthen your knees and gain some mobility. You can check them out here: ua-cam.com/video/kLSFVV0U_IM/v-deo.html ; ua-cam.com/video/O9l5ewUUMGU/v-deo.html
Also, feel free to check out our knee strengthening and stretching routine here: ua-cam.com/video/Ci9IwxLP5RE/v-deo.html
I just started watching it yesterday...coz ive got vacation for 15days...hope this wud help me in my weight loss..
could u tell me how much weight can be reducted by doing these for a month...and in which sequence we should follow ur videos...
n lastly..u r as good as the personal physical trainers. .tqq
Thank you.God will bless both of you in the afterlife for the change in my life brought about by you guys.
Thanks so much guys, there are tons and tons of workouts on the net, but what makes a difference and makes yours so brilliant is the narration.
Instructions are simple and easy to follow, your voices are pleasant to listen to and provide motivation and calm at the same time.
Love these workouts, keep up the good work.
Hi all, I am loving this workout, how many days a week would u recommend doing it?
Yeh exercise chest ko reduce kry gi kia plZ reply
good workout. commercials are annoying
Great workout for getting back into strength training. Thank you
How many times a week should this workout be done?
Hi I need belly workout please help me
Love you guys so much!! You keep things accessible and positive. I look forward to working out with you. You are a great part of my day. I'm proud to sponsor your channel with a donation each month. It's cheaper than a gym membership and supporting your work on the Web at the same time. Win - win!! Keep up the good work.
Thank you Carin, we appreciate all of your support! We can't do this without you.
Lol this guy kind of look like Elon Musk
I always find it hard to stay active during exams but you guys make it easier by being so gentle but so encouraging to workout at the same time!! :) Thanks for not shouting at me!! :D
You're welcome Zoe! Thank you for your hard work.
Thank you. I am glad I found your videos. Just getting back in and it is a perfect balance. I just sent you a donation. Cannot thank you enough.
Thank you for your donation! We really appreciate it. Keep enjoying our videos!
+Understanding Our Dogs LLC - Dog Training thank you for working out with us!