Beginner Full-Body Muscle Workout
A 30-minute beginner workout designed to target the chest, back, shoulders, arms, and core using minimal equipment.
muscle
beginner
full body
workout
minimal equipment
Chest
Back
Shoulders
Arms
Core
minimal
12/30/2025•0 views•beginner•30 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
None
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body straight from head to heels.
Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle.
Push back up to the starting position.
Bent Over Rows
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Two water bottles or dumbbells (if available)
Form Instructions
Stand with feet shoulder-width apart, holding a water bottle in each hand.
Bend your knees slightly and hinge at the hips, keeping your back straight.
Pull the weights towards your waist, squeezing your shoulder blades together.
Lower the weights back to the starting position.
Shoulder Taps
Details
Sets
3
Reps
10-15 (per side)
Rest
30s
Equipment
None
Form Instructions
Start in a plank position with your hands under your shoulders.
Keeping your hips stable, lift one hand off the ground and tap your opposite shoulder.
Return your hand to the ground and repeat on the other side.
Continue alternating for the prescribed reps.
Incline Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Chair or low table
Form Instructions
Place your hands on a chair or table, keeping your body straight from head to heels.
Lower your chest towards the edge of the surface, keeping elbows at a 45-degree angle.
Press back up to the starting position.
Plank
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
None
Form Instructions
Lie face down, then lift your body onto your forearms and toes.
Keep your body in a straight line from head to heels.
Engage your core and hold the position for the prescribed time.
Bicycle Crunches
Details
Sets
3
Reps
10-15 (per side)
Rest
30s
Equipment
None
Form Instructions
Lie on your back with your hands behind your head and knees bent.
Lift your shoulders off the ground and bring your knees to a 90-degree angle.
Extend one leg while bringing the opposite elbow to the opposite knee.
Switch sides and repeat, pedaling your legs in a twisting motion.
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