Beginner Full-Body Workout Plan
This workout plan is designed for beginners aiming to improve general fitness. It targets multiple muscle groups and utilizes various available equipment to provide a comprehensive routine.
beginner
full-body
fitness
strength
workout
full
10/18/2025•0 views•beginner•45 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back as if you are sitting down.
Keep your chest up and back straight throughout the movement.
Go down until your thighs are parallel to the ground or as far as you can comfortably go.
Push through your heels to return to the starting position.
Push-Ups (Knees or Full)
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
If performing on your knees, lower your knees to the ground and keep your body straight from your knees to your shoulders.
Lower your body until your chest nearly touches the floor.
Push back up to the starting position by extending your arms.
Engage your core throughout the exercise.
Dumbbell Bent-Over Rows
Details
Sets
3
Reps
10-12
Rest
30s
Equipment
dumbbells
Form Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at your hips and bend over so your torso is almost parallel to the ground.
Keep your back straight and core engaged.
Pull the dumbbells towards your hips while squeezing your shoulder blades together.
Lower the weights back down and repeat.
Standing Overhead Dumbbell Press
Details
Sets
3
Reps
10-12
Rest
30s
Equipment
dumbbells
Form Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
Palms should be facing forward.
Press the dumbbells overhead until your arms are fully extended.
Lower the weights back to the starting position at your shoulders.
Keep your core engaged and avoid arching your back.
Plank
Details
Sets
3
Reps
Hold for 20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a forearm plank position, with your elbows directly under your shoulders.
Keep your body in a straight line from head to heels.
Engage your core and avoid letting your hips sag or rise.
Hold the position for the designated time, breathing steadily.
Glute Bridges
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press your heels into the floor as you lift your hips towards the ceiling.
Squeeze your glutes at the top of the movement and hold for a second.
Lower your hips back down while maintaining control and repeat.
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