Beginner Full Body Workout
This 45-minute beginner workout is designed to improve overall fitness, enhance strength, and promote muscle endurance using no equipment. The exercises target major muscle groups and can be done anywhere.
beginner
full body
no equipment
fitness
strength
none
4/19/2025•0 views•beginner•45 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with feet shoulder-width apart.
Lower your hips back and down as if sitting in a chair.
Keep your chest up and knees behind your toes.
Push through your heels to return to the starting position.
Push-Ups (Knee or Standard)
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with hands slightly wider than shoulder-width.
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. You may perform these on your knees for an easier modification.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Press through your heels, lifting your hips toward the ceiling.
Squeeze your glutes at the top and hold for a second before lowering back down.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Start on your forearms and toes, with elbows directly under shoulders.
Keep your body straight from head to heels.
Hold the position, engaging your core, and do not let your hips sag.
Jumping Jacks
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Stand with legs together and arms at your sides.
Jump up, spreading your legs shoulder-width apart while raising your arms overhead.
Return to the starting position and repeat.
Standing Calf Raises
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with feet hip-width apart, pressing down through your feet.
Rise up onto your toes, squeezing your calf muscles at the top.
Lower back down with control and repeat.
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