full Body Workout For Beginner

full body workout

Full Body Workout For Beginners

 a full-body workout for beginners typically includes exercises that target major muscle groups. Here’s a sample routine:


Start with a 5-10 minute brisk walk, light jog, or jumping jacks to get your heart rate up and warm up your muscles.

1. Squats:

– Stand with feet shoulder-width apart.
– Bend your knees and hips, lowering your body as if you’re sitting back into an imaginary chair.
– Keep your chest up and back straight.
– Aim for 3 sets of 10-12 reps.

2. Push-ups:

– Start in a plank position with hands shoulder-width apart.
– Lower your body by bending your elbows until your chest nearly touches the floor.
– Keep your body in a straight line.
– If standard push-ups are too challenging, start with modified (knees on the floor) push-ups.
– Aim for 3 sets of 8-10 reps.

3. Dumbbell Rows:

– Hold a dumbbell in each hand, hinge at the hips, keeping your back flat.
– Pull the weights up toward your chest, keeping your elbows close to your body.
– Lower the weights back down.
– Aim for 3 sets of 10-12 reps.

4. Lunges:

– Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
– Keep your front knee above your ankle and your back knee just above the floor.
– Push back up to the starting position.
– Alternate legs and aim for 3 sets of 8-10 reps per leg.

5. Plank:

– Get into a plank position with elbows directly beneath your shoulders and body in a straight line.
– Hold this position, engaging your core and keeping your abs tight.
– Aim for 3 sets of 20-30 seconds, increasing time as you get stronger.

6. Dumbbell Shoulder Press:

– Hold a dumbbell in each hand at shoulder height.
– Press the weights directly overhead until your arms are fully extended.
– Lower the weights back down to shoulder height.
– Aim for 3 sets of 8-10 reps.


Finish your workout with a 5-10 minute cooldown. Stretch your major muscle groups, focusing on the legs, back, chest, shoulders, and arms.

Remember to start with lighter weights or variations of exercises if needed, focus on proper form, and gradually increase the intensity as your strength improves. Also, it’s a good idea to consult with a fitness professional before starting any new exercise routine, especially if you have any pre-existing health conditions or concerns.

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