Beginner Full-Body Workout
A simple yet effective 30-minute workout designed for beginners to promote overall fitness without the need for any equipment. This routine targets multiple muscle groups for a balanced approach to strengthening and conditioning.
beginner
full-body
no equipment
functional fitness
none
5/18/2025•0 views•beginner•30 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Keep your chest up, shoulders back, and engage your core.
Lower your body by bending your knees and pushing your hips back, as if you are sitting into a chair.
Ensure your knees do not go past your toes.
Lower until your thighs are parallel to the ground, then return to standing.
Push-Ups (Knee)
Details
Sets
3
Reps
5-10
Rest
30s
Equipment
none
Form Instructions
Start on your hands and knees with your hands slightly wider than shoulder-width.
Lower your body by bending your elbows while keeping your back straight.
Go down until your chest is close to the floor, then push back up to the starting position.
Maintain a straight line from your head to your knees throughout the movement.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Start on your hands and knees, then extend your legs behind you, resting on your toes.
Keep your hands directly under your shoulders.
Engage your core and keep your body in a straight line from head to heels.
Hold this position without letting your hips sag or rise.
Standing Calf Raises
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet hip-width apart, allowing your arms to hang by your sides.
Lift your heels off the ground, pushing through the balls of your feet.
Hold for a moment at the top before slowly lowering back down.
Keep your movement controlled and avoid bouncing.
Seated Leg Raises
Details
Sets
3
Reps
10-15 each leg
Rest
30s
Equipment
none
Form Instructions
Sit on the floor with your legs extended in front of you and your back straight.
Keep your hands on the ground for support if needed.
Raise one leg towards the ceiling while keeping it straight.
Lower it back down without letting it touch the floor, then switch legs.
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