Beginner Full-Body Workout
This beginner-friendly full-body workout aims to enhance general fitness through balanced exercises targeting all major muscle groups. It combines strength, endurance, and flexibility for an optimal fitness routine.
general fitness
beginner
full body
strength training
endurance
full
3/2/2025•0 views•beginner•60 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 as if sitting back into a chair, keeping your chest up and knees behind your toes.
Go down until your thighs are parallel to the floor.
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, hands slightly wider than shoulder-width.
Lower your body until your chest almost touches the ground.
Keep your elbows at a 45-degree angle.
Push back up to the starting position, keeping your body straight.
Dumbbell Bent-Over Row
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells
Form Instructions
Stand with feet hip-width apart, holding a dumbbell in each hand.
Bend at your hips and knees, keeping your back straight.
Pull the dumbbells towards your torso, squeezing your shoulder blades together.
Lower the weights back to the start position.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
60s
Equipment
none
Form Instructions
Get into a push-up position but with your weight on your forearms.
Keep your body in a straight line from head to heels.
Engage your core, and don't let your hips sag or rise.
Dumbbell Shoulder Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells
Form Instructions
Stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder height.
Press the dumbbells overhead until arms are fully extended.
Lower the weights back to shoulder height, controlling the movement.
Standing Calf Raise
Details
Sets
3
Reps
12-15
Rest
60s
Equipment
none
Form Instructions
Stand with feet hip-width apart.
Rise onto your toes, squeezing your calf muscles at the top.
Lower back down slowly to the start position.
Cool Down Stretching
Details
Sets
1
Reps
5-10 minutes
Rest
0s
Equipment
none
Form Instructions
Perform a series of stretches focusing on major muscle groups: quadriceps, hamstrings, chest, back, shoulders, and arms.
Hold each stretch for at least 15-30 seconds, breathing deeply.
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