Today I’m sharing a full body beginner workout – perfect for people new to fitness or coming back to it after some time away.

To do this workout you’ll need access to a gym because it includes cable machine rows. You can always sub in bench rows if you’re doing it at home and you have a stable surface to use. In addition, if you’re looking for some dumbbells to build your home gym, I like these ones (affiliate link) from Amazon.

Looking for something other than a full body beginner workout? Find all the workouts I’ve shared on Get Fit Fiona here. I have them all organized so it’s easy to find exactly what you’re looking for. Make sure you’re following me on Instagram too. That’s where I share my own workouts.

As for this workout, you’ll alternate working for 30 seconds and then resting for 60 seconds, working your way down the list of exercises. Once you finish the plank, rest for as long as you need to catch your breath, and then start again from the top. Complete 2 times through for a full workout.

I’ve added descriptions of all the exercises below the graphic just in case you need a refresher on any of them. If you’re still unsure be sure to speak to a qualified personal trainer at your gym to make sure your form is good and answer any questions you may have about any particular exercise.

Alternating lunges

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. Continue alternating legs for the entire 30 seconds.

Cable machine rows

Sit at a cable row machine with your feet centered on the foot platform and sitting on the bench so that you have a slight bend in your knees. Lean forward to grasp the handles of the cable and lean back to a standard sitting position. Start with your arms extended, and slowly bring them towards your abdomen, using your back muscles. Once your elbows have reached 90 degrees, extend your arms back out.

Bodyweight squats

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.

Dumbbell chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position. 


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.

Donkey kicks

Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor. The bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.

Lateral raises

With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side. Keep your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.

Clam shells

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 and repeat with the second leg. 

Bicep curls

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.


The plank is very similar to the starting position of a push up. Your hands are slightly wider than shoulder width. Your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pus hup, if you need an easier modification, use your knees instead of your toes.

What’s your favorite exercise to include in a full body beginner workout?

Talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you. This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

Full Body Beginner Workout
Tagged on: