Today I’m sharing a full body workout that’s perfect for beginners.
Happy hump day.
I can’t believe it’s already Wednesday. Of course the fact that Monday was a holiday here in Calgary makes a difference. I skipped my workout yesterday morning because I slept terribly the night before (woke up multiple times, had a hard time falling back asleep), but I was back at the gym this morning with a steady state cardio workout on the elliptical. It was a sweaty workout, but exactly what I needed to get rid of some stress. Now onto today’s workout!
If you’re in need of a quick and easy workout that will get you in and out of the gym, then this is the post for you. This full body beginner workout has exercises that focus on your upper and lower body as well as your core.
Each circuit contains 3 exercises (upper body, lower body, and core) and is indicated by color. This workout has three circuits. Perform each workout for thirty seconds before moving onto the next one. At the end of each circuit rest as much as you need before you move onto the next circuit. Repeat all three circuits three to four more times for a full workout. For the side planks, alternate the side that you do them on every time you come to them in the workout.
For more workouts, check out my workouts page.
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Bodyweight squat
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Crunches
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Bicep curl
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Alternating lunges
Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 60 seconds.
Plank
The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.
Knee push ups
Starting on your knees and hands, make sure your body is a straight line from your knees to hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line.
Clam shells
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Side plank
To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.
What’s your favorite kind of workout? HIIT? Circuit? Share in the comments below.
As always, speak to your doctor before beginning to workout. Honor your body and modify this workout as needed.