Full Body Workout Plan for Beginners
Welcome to your beginner’s full body workout plan! This routine is designed to introduce you to various exercises targeting different muscle groups, helping you build strength and improve overall fitness. Here is the complete full body workout plan for beginners:
Warm-Up (5-10 minutes)
Start with light cardio such as brisk walking, jogging in place, or jumping jacks to increase heart rate and warm up muscles. Click here to check our complete guide of Warm-up Exercises.
Squats
Target Area: Legs (Quadriceps, Hamstrings, Glutes)
Sets: 3
Reps: 10-12
Instructions:
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
- Keep your chest up and core engaged.
- Lower until thighs are parallel to the ground, then push through heels to return to starting position.
Tip: Wear a Resistance band to increase exercise intensity.
Push-Ups
Target Area: Chest, Shoulders, Triceps, Core
Sets: 3
Reps: 8-10
Instructions:
- Start in a high plank position with hands shoulder-width apart.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Keep your body in a straight line from head to heels.
- Push through your palms to return to the starting position.
Dumbbell Rows
Target Area: Back, Biceps, Shoulders
Sets: 3
Reps: 10-12 each arm
Instructions:
- Hold a dumbbell in each hand, palms facing each other.
- Hinge forward at the hips, keeping your back straight.
- Pull the dumbbell toward your hip, keeping your elbow close to your body.
- Lower the dumbbell with control and repeat on the other side.
Lunges
Target Area: Legs (Quadriceps, Hamstrings, Glutes)
Sets: 3
Reps: 10-12 each leg
Instructions:
- Stand tall with feet hip-width apart.
- Take a step forward with one leg and lower your body until both knees are bent at 90 degrees.
- Keep your front knee aligned with your ankle and your back knee hovering above the ground.
- Push through your front heel to return to the starting position and repeat on the other leg.
Plank
Target Area: Core, Shoulders, Arms
Sets: 3
Duration: Hold for 20-30 seconds
Instructions:
- Start in a forearm plank position with elbows directly beneath shoulders.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Hold this position, focusing on breathing and maintaining form.
Cool Down (5-10 minutes)
Finish with light stretching focusing on the muscles you worked, such as hamstrings, quadriceps, chest, back, and shoulders. Click here to our complete guide of Cool Down Exercises.
Full body workout at home with Weights
Try this full body workout with weights that you can do in the comfort of your own home! This routine is designed to target all major muscle groups, helping you build strength and tone your body effectively. Remember to maintain proper form and listen to your body throughout the workout.
Equipment Needed:
- Dumbbells (Choose weights that challenge you but allow you to maintain proper form)
Goblet Squats
Target Area: Legs (Quadriceps, Hamstrings, Glutes)
Sets: 3
Reps: 10-12
Instructions:
- Hold a dumbbell vertically close to your chest with both hands, elbows pointing down.
- Stand with feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back.
- Keep your chest up and core engaged.
- Lower until thighs are parallel to the ground, then push through heels to return to starting position.
Dumbbell Chest Press
Target Area: Chest, Shoulders, Triceps
Sets: 3
Reps: 10-12
Instructions:
- Lie on your back on a mat with knees bent and feet flat on the floor.
- Hold a dumbbell in each hand, elbows bent at 90 degrees, palms facing forward.
- Press the dumbbells upward until arms are fully extended, but not locked.
- Lower the dumbbells with control back to the starting position.
Dumbbell Lunges
Target Area: Legs (Quadriceps, Hamstrings, Glutes)
Sets: 3
Reps: 10-12 each leg
Instructions:
- Hold a dumbbell in each hand, palms facing your body, arms by your sides.
- Take a step forward with one leg and lower your body until both knees are bent at 90 degrees.
- Keep your front knee aligned with your ankle and your back knee hovering above the ground.
- Push through your front heel to return to the starting position and repeat on the other leg.
Dumbbell Shoulder Press
Target Area: Shoulders, Triceps
Sets: 3
Reps: 10-12
Instructions:
- Sit on a chair or bench with back support, holding a dumbbell in each hand at shoulder height.
- Press the dumbbells upward until arms are fully extended, but not locked.
- Lower the dumbbells with control back to the starting position.
Cool Down (5-10 minutes)
Finish with light stretching focusing on the muscles you worked, such as hamstrings, quadriceps, chest, back, shoulders, and arms.
Enjoy Your Full Body Workout!
Full body workout is an excellent routine to pack more gains in a limited time duration. With the workout plans shared above, you can engage maximum number of muscles in your body to improve your strength, performance and fitness. Increase workout challenge by adding more resistance to avoid hitting workout plateaus.
