Beginner Full Body Strength Workout
A comprehensive 45-minute beginner workout focusing on strength, targeting major muscle groups using minimal equipment.
strength training
beginner
full body
minimal equipment
Chest
Back
Legs
Shoulders
Arms
Core
Full Body
minimal
strength
3/27/2025•0 views•beginner•45 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Engage your core and keep your body in a straight line from head to heels.
Lower your body by bending your elbows until your chest almost touches the floor.
Press back up to the starting position while keeping your elbows at a 45-degree angle.
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and toes slightly pointed out.
Squat down by bending your knees and pushing your hips back as if sitting in a chair.
Keep your chest up and knees over your toes, lowering until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
Bent Over Rows
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells (or water bottles)
Form Instructions
Stand with a dumbbell in each hand, feet shoulder-width apart.
Bend at the hips and knees slightly, keeping your back flat and torso forward.
Pull the weights towards your torso, squeezing your shoulder blades together.
Lower the weights back down to the starting position.
Plank
Details
Sets
3
Reps
hold for 20-30 seconds
Rest
60s
Equipment
none
Form Instructions
Lie face down, then lift your body up using your forearms and toes, keeping a straight line from head to heels.
Engage your core and hold the position without letting your hips sag or rise.
Overhead Dumbbell Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells (or water bottles)
Form Instructions
Stand with feet shoulder-width apart while holding a dumbbell in each hand at shoulder height.
Press the weights upward until your arms are fully extended, keeping your core tight.
Lower the weights back to shoulder height while maintaining control.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees.
Hold for a moment, then lower back down to the floor.
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