Beginner Full-Body Workout
A balanced full-body workout designed for beginners, targeting multiple muscle groups to improve overall fitness and strength.
full-body
strength
beginner
fitness
full
3/30/2025•0 views•beginner•60 min
Bodyweight Squats
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and hips, keeping your back straight.
Go down until your thighs are parallel to the ground, then push through your heels to return to standing.
Push-Ups
Details
Sets
3
Reps
6-10
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the floor, keeping your elbows close to your body.
Push back up to the starting position.
Bent-Over Dumbbell Rows
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells
Form Instructions
Stand with feet hip-width apart, holding a dumbbell in each hand.
Hinge at your hips and bend your knees slightly, keeping your back flat.
Pull the dumbbells towards your hip, squeezing your shoulder blades together, then lower them back down.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
60s
Equipment
none
Form Instructions
Lie face down on the floor and then lift your body off the ground, resting on your forearms and toes.
Keep your body in a straight line from head to heels, engaging your core muscles.
Hold this position for the prescribed time without letting your hips sag or rise.
Dumbbell Shoulder Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells
Form Instructions
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
Press the weights overhead until your arms are fully extended.
Lower the dumbbells back down to your shoulders in a controlled manner.
Standing Calf Raises
Details
Sets
3
Reps
12-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Rise up onto the balls of your feet, lifting your heels off the ground.
Lower back down with control, feeling the stretch in your calves.
Cool Down Stretch
Details
Sets
1
Reps
as needed
Rest
0s
Equipment
none
Form Instructions
Include stretches like hamstring, quadriceps, chest, and shoulder stretches to relax your muscles.
Hold each stretch for at least 15-30 seconds.
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