Full Body Strength Workout for Beginners
This beginner-friendly workout plan targets your arms, core, legs, and entire body without the use of any equipment. It is designed to build muscle and improve overall strength in 45 minutes.
strength
beginner
full body
muscle building
no equipment
Arms
Core
Legs
Full Body
none
muscle
3/24/2025•0 views•beginner•45 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
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 sitting in a chair.
Keep your chest up and ensure your knees do not extend past your toes.
Go down until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
Push-Ups (Knee or Standard)
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands under your shoulders.
If doing a knee push-up, lower your knees to the ground.
Lower your body by bending your elbows until your chest almost touches the ground.
Keep your body in a straight line from head to heels (or head to knees for knee push-ups).
Push back up to the starting position.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
30s
Equipment
none
Form Instructions
Lie face down on the floor and raise your body with your forearms and toes.
Elbows should be under your shoulders, and your body should form a straight line from head to heels.
Engage your core, squeeze your glutes, and keep your hips level.
Hold this position for the specified duration.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand tall with feet hip-width apart.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is directly above your ankle and not pushing forward past your toes.
Push through your front heel to return to the starting position.
Switch legs and repeat.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
30s
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, squeezing your glutes at the top.
Keep your shoulders relaxed and back on the ground.
Hold for a moment, then lower your hips back down to the starting position.
Bicycle Crunches
Details
Sets
3
Reps
10-15 per side
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees.
Engage your core, and raise your head, shoulders, and upper back off the ground.
Extend your right leg while turning your torso to bring your left elbow to your right knee.
Switch sides, bringing your right elbow to your left knee while extending your right leg.
Continue alternating sides in a controlled manner.
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