Today I’m sharing a full body workout specifically for beginners.
It’s been awhile since I last shared a beginner workout on the blog, so I figured that today was a good a time as any. Most of the exercises I’ve included in this workout are bodyweight, so if you’re new to fitness or coming back to it after some time away it’s perfect. Be sure to get your doctor’s okay to begin working out and listen to them if they have any modifications that they’d like you to do.
This workout can be done at the gym or at home if you have a set or two of dumbbells for the bicep curls and deadlifts. I like these dumbbells (affiliate link) from Amazon. A yoga mat is also nice for the exercises that are done on the floor like the clam shells, crunches, and planks. Manduka is my favorite and I like to use this yoga mat (affiliate link).
You’ll do each exercise for 10 reps and 3 sets. Rest for 1 minute between each set. The rest periods are important, so don’t skip them even if you’re tempted to or you feel ready to move on before the minute is up. Once you’ve completed 10 reps x 3 sets of the bodyweight squats, move onto the next exercise down the list until you reach the end. I’ve added descriptions of each exercise below the graphic just in case you need a refresher on any of them.
Since this workout is aimed at beginners, many of the exercises are done with just bodyweight. However, for the bicep curls and deadlifts, you’ll want to pick a weight for each of them that you can have perfect form for all the reps including the last one of the last set. Correct form should be your first priority, so if you need to use a lighter dumbbell, do it.
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 and ankles. 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.
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.
Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.
Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.
Stand with feet hip width apart. Step forward with one foot so that the front 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.
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.
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.
With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
Check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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