Beginner Full-Body Workout
A simple and effective workout plan designed for beginners to improve overall fitness using minimal equipment.
general fitness
beginner
full body
home workout
minimal
3/24/2025•0 views•beginner•45 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back as if you are sitting in a chair.
Keep your chest up and knees over your toes.
Lower down until your thighs are parallel to the ground (or as low as comfortable).
Press 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.
Keep your body in a straight line from head to heels.
Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle.
Push back up to the starting position.
Lunges
Details
Sets
3
Reps
8-12 per leg
Rest
60s
Equipment
none
Form Instructions
Stand tall with your feet together.
Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
Keep your torso upright and your back knee just above the ground.
Push back up to the starting position and switch legs.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
60s
Equipment
none
Form Instructions
Start in a push-up position and lower your forearms to the ground.
Keep your elbows beneath your shoulders and your body in a straight line from head to heels.
Engage your core and hold the position for the specified time.
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.
Push through your heels and lift your hips towards the ceiling until your body forms a straight line from shoulders to knees.
Hold for a moment at the top, then lower back down.
Standing Calf Raises
Details
Sets
3
Reps
12-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet hip-width apart and rise onto your toes.
Hold for a moment at the top, then lower back down slowly.
Alternate between performing with both feet or one foot at a time for increased difficulty.
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