This full body beginner workout plan is designed for those of you just starting out. It’s a combination of exercises that can be easily modified for ease or challenge by varying the amount of weight that you use.
You can do this full beginner workout plan at home with just a set of dumbbells. Look for a weight range that’s light enough to maintain form without strain, but heavy enough that the final 2-3 repetitions of each exercise feel challenging to complete.
Try this full body at home beginner workout plan
Do this at home beginner workout plan 2-3 days per week, along with 2-4 days of continuous cardio (running, bike, swimming etc) for 30 minutes.
- Start in a standing position with your feet hip width apart and your arms bent at 90 degrees by your sides.
- Kick your right heel up behind you as far as you can towards your butt.
- Follow with your left heel kicking it up behind you and towards your butt.
- Repeat the motion continuously alternating feet as if you were running in place.
- Start in a standing position with your feet hip width apart.
- Jogging in place lifting each knee 90 degrees or higher.
- Continue without pausing for 30 seconds.
- Start with your feet together and your hands by your side.
- Jump your feet apart while simultaneously bringing your arms above your head with a slight bend at your elbows.
- Jump your feet back together and bring your arms back to your side.
- Repeat the movement without pausing.
Full body beginner workout plan
Complete 2-3 rounds.
- Stand with your feet shoulder width apart and your toes pointed outward.
- With your back straight, slowly lower yourself as if you were sitting, bending your knees and hips until your thighs are parallel with the floor. Be sure to transfer your weight backwards into your heels, keeping your knees behind your toes.
- Push through your heels to extend your legs and return to a standing position.
12 knee push ups
- Start in a push up position with your hands shoulder width apart on the floor, arms straight, with your legs out behind you. Keeping your back straight, lower your knees to the floor hip width apart, raise your feet up towards the ceiling, crossing your legs behind you.
- Bending at the elbows lower your chest towards the floor as close as you can while still hovering.
- Keeping your body stiff, straighten your arms to push your upper body back up to start position.
- Repeat without pause.
- Start by lying down with your hands behind your ears, and your feet on floor hip width apart, and knees bent.
- Engaging your abdominal muscles roll your head and shoulders towards your knees keeping your lower back on the floor. Hold for a second at the top.
- Slowly bring your shoulders back down to tap the floor before repeating.
10 single leg lunges – per side
- Start in a lunge position with your right knee bent at 90 degrees in front of you, and your left knee slightly bent behind you.
- Keeping your body flat, push through your heels to straighten both legs.
- Repeat the motion, bend ing your right knee at 90 degrees in front of you, with your left knee slightly bent behind you.
- Complete 1o repetitions, than switch to have your left leg in front of you.
12 bicep curls
- Start in a standing position, with a dumbbell in each hand down at your sides, palms facing forward.
- Keeping your arms straight, and bending at the elbows, curl the dumbbells up towards your shoulders.
- Slowly lower them back down, and repeat.
12 tricep kickbacks
- Stand to the side of a bench (or your couch) with your leg knee and left hand on the bench.
- Leaning forward at the hips, and with the dumbbell in your right hand, bend your elbow until your upper arm is parallel with the floor.
- Keep your upper arm still, straight your arm bringing the dumbbell out behind you.
- Slowly bend your elbow to lower the weight.
- Repeat 12 reps, then switch to the other side.
15 bent over rows
- With a dumbbell in each hand start by standing with your feet hip width apart, bending at the waist and keeping a straight back.
- Slightly bending your knees, holding your dumbbells down to your sides with elbows straight, palms facing together.
- Lift the dumbbells up towards your torso keeping your elbows up and close to your body. Squeeze your shoulder blades at the top.
- Slowly lower the dumbbells back to starting position.
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Remember to take some time to stretch after each workout session, and drink water to rehydrate. Once you start to get a bit stronger, you can increase the weight you’re using to make the workout more challenging.
What have you found most challenging while adopting a healthier lifestyle? Tell us in the comments below.