Beginner Full Body Workout
A comprehensive full body workout designed for beginners that focuses on building muscle without the need for any equipment. This session boosts muscle strength and endurance throughout the entire body.
full body
muscle building
beginner
home workout
Full Body
none
muscle
11/28/2025•0 views•beginner•60 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Stand with feet shoulder-width apart.
Lower your body as though sitting back into a chair, keeping your chest up and knees behind your toes.
Go down until your thighs are parallel to the ground (or as low as comfortable).
Push through your heels to return to standing position.
Push-Ups
Details
Sets
3
Reps
6-10
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with hands slightly wider than shoulders.
Lower your body keeping your elbows at 45 degrees to your body.
Lower until your chest almost touches the ground.
Push back up to the starting position, keeping your core engaged.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Lie on your back with knees bent and feet flat on the ground, hip-width apart.
Bracing your core and squeezing your glutes, lift your hips towards the ceiling.
Hold for a second at the top, then lower back down with control.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
60s
Equipment
none
Form Instructions
Start in a forearm plank position with your elbows under shoulders.
Keep your body in a straight line from head to heels.
Engage your core and hold this position, avoiding sagging or arching your back.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
none
Form Instructions
Stand tall with feet shoulder-width apart.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is above your ankle and push through your front heel to return to standing.
Alternate legs and repeat.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
60s
Equipment
none
Form Instructions
Start in a high plank position with your hands under your shoulders.
Engage your core and bring one knee towards your chest.
Quickly switch legs, bringing the opposite knee in while extending the other leg back.
Continue alternating legs as fast as you can while maintaining the plank position.
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